Protein calculator
Protein needs vary a lot depending on how much you train. Enter your bodyweight and pick the option that matches your current activity level to get a daily gram target you can plan meals around.
Where do these numbers come from?
The general health target is close to the standard RDA. The active and muscle-building targets are pulled from ranges commonly cited in strength training and sports nutrition research, scaled by bodyweight so the number stays proportional to you.
Frequently asked questions
How much protein should I eat per day?
It depends on how active you are. Someone who's mostly sedentary needs far less than someone lifting weights regularly. This calculator scales your target to your bodyweight and your training goal.
Do I need more protein if I'm trying to build muscle?
Yes. Building muscle requires more protein than general health alone, roughly 1 gram per pound of bodyweight per day, to give your body the raw material it needs to repair and grow tissue after training.
Can eating too much protein be harmful?
For most healthy people, higher protein intakes within the ranges recommended here are not harmful. If you have an existing kidney condition, talk to a doctor before making major changes to your protein intake.
Should I count protein from all sources, including supplements?
Yes, your daily total should include protein from food and from any shakes or supplements you use. What matters is the total grams consumed across the day, not where it came from.