Protein calculator
Estimate daily protein needs by goal — general health, active fat loss, or muscle building — in grams per day and per pound of body weight.
About 0.7–1 g per lb body weight. Split macros with our macro calculator or meal planning.
Ready for a plan built around your training?
These calculators provide general fitness estimates only — not medical or nutritional advice. Talk with a qualified professional before starting a diet or training program, especially if you have health conditions.
How much protein do you need?
Protein supports muscle repair, immune function, and satiety — especially important when you train hard or eat in a deficit. Needs scale with body size and goal, not a one-size-fits-all gram count.
This calculator uses evidence-based ranges: ~0.8–1.0 g/kg for general/sedentary adults, and ~1.6–2.2 g/kg for active people, fat-loss phases, or muscle-building goals. We show a min–max range and midpoint so you can land in the ballpark without obsessing.
Level Up meal planning coaches set daily protein targets in the member app — aligned with your class schedule and macro budget. Pair this estimate with our <a class="inline" href="/tools/macro-calculator">macro calculator</a> for a full daily split.
Limitations
- Ranges are population guidelines — kidney disease and other conditions require medical guidance.
- Very high body fat may overestimate needs if using total body weight; coaches sometimes use lean mass.
- Distribution across meals matters for some athletes; this tool gives daily totals only.
FAQ
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