Protein calculator
Work out how much protein to eat each day for your goal, and how to split it across your meals.
Protein per day
144g
Per meal
36g
That's 1.8 g per kg of bodyweight (0.80 g per lb).
How much protein you need
Protein targets here are based on bodyweight: 0.85 g per lb (about 1.9 g/kg) when losing fat, and 0.8 g per lb (about 1.8 g/kg) to maintain or build muscle. They sit within the range sports nutrition research supports for people who train.
Protein questions
How much protein do I need to build muscle?
Research on resistance training generally supports around 1.6–2.2 g of protein per kg of bodyweight a day (about 0.7–1 g per lb). This calculator uses 0.8 g per lb (about 1.8 g/kg) when you're building muscle.
Why is protein higher when losing fat?
In a calorie deficit your body is more likely to break down muscle for energy. Higher protein, around 0.85 g per lb (about 1.9 g/kg), together with strength training helps you keep muscle while you lose fat. It also keeps you fuller.
How much protein can I absorb in one meal?
Your body absorbs almost all the protein you eat; the question is how much is used for muscle building at once. Spreading intake over 3–5 meals of roughly 25–50 g each is a practical approach for most people.
Is too much protein bad for you?
For healthy adults, intakes in this range are considered safe. If you have kidney disease or another medical condition, check with your doctor before increasing protein.
Related tools
See your protein every time you log
Calories, macros, workouts, weight and an AI coach that sees all of it. Free forever, with Helthy Pro when you want the AI extras.