Protein Calculator
Calculate your daily protein requirements based on body weight, activity level, and fitness goal. Get the right protein target for muscle building, fat loss, or maintenance.
Part of our Health Calculators collection.
Protein Calculator
Free online calculator
Results update automatically as you type
How to Use This Calculator
- 1
Enter your body weight.
- 2
Select your activity level.
- 3
Choose your goal.
- 4
See your recommended daily protein range in grams.
Protein Requirement Formula
Protein targets by goal (grams per pound of bodyweight): Weight loss: 0.8–1.2g/lb (higher to preserve muscle) Maintenance: 0.6–0.8g/lb Muscle building: 0.7–1.0g/lb Athletes: 1.0–1.4g/lb Total range: multiply bodyweight by low and high ends to get your target range.
Example Calculation
Example: 175 lbs, moderate activity, muscle building
Inputs
weightLbs: 175activityLevel: moderategoal: gain
Result
122–175g protein/day
175 lbs × 0.7 = 122g minimum. 175 × 1.0 = 175g maximum. Aim for the middle of this range.
Frequently Asked Questions
Is more protein always better?
Research shows benefits plateau around 1.0–1.2g per pound of bodyweight for most people. Very high intake (2g+/lb) shows no additional muscle-building benefit and may burden kidneys in those with pre-existing conditions.
What are the best protein sources?
Complete proteins (all essential amino acids): meat, poultry, fish, eggs, dairy, soy. Incomplete proteins: most plant sources. Vegetarians and vegans should combine protein sources (e.g. rice + beans) to ensure complete amino acid profiles.