How is my protein target calculated?

Your target uses your body weight in kilograms, multiplied by a grams-per-kg range that depends on your activity level, then adjusted by your goal.

How much protein per kg of body weight?

It ranges from about 0.8 g per kg for sedentary adults up to 2.2 g per kg for athletes and lifters. The tool picks the range that matches your activity.

Should I eat more protein when cutting?

Yes. A calorie deficit raises the risk of muscle loss, so the tool increases your target during fat loss.

Is this medical advice?

No. It is a general planning estimate. Talk to a dietitian or doctor for guidance specific to your health.

Protein Calculator

Enter your body weight and goal. See your daily protein target in grams, plus a per-meal split you can actually hit.

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Meals / day

04−10

Goal

Daily protein target

90–120 g

~105g is a good middle target

Recommended range90–120 g/day

Low end

90g

Middle target

105g

Per meal

26g

across 4 meals

How it works

1
Enter your weight
Add your body weight in kilograms or pounds.
2
Pick activity and goal
Choose how active you are and whether you want to lose fat, maintain, or build muscle.
3
Read your target
Get a daily gram range and a per-meal amount for your number of meals.

Protein maths

daily protein (g) = body weight (kg) × g/kg range × goal factor

The g/kg range moves with activity level, from 0.8 g/kg (sedentary) to 2.2 g/kg (athlete). Fat loss raises the target by 20%.

When to use it

Fat loss
Keep protein high in a calorie deficit to hold onto muscle.
Muscle gain
Hit the top of your range when training hard and eating in a surplus.
Meal planning
Split the daily target across meals so no single meal carries it all.
Tracking macros
Set a daily protein number to log against in any food tracker.