Protein Calculator
Find your daily protein target
Protein has an outsized effect on body composition, appetite and training recovery. Your target should reflect your bodyweight, your goal and how much you train — not a flat number everyone is told to hit.
Example target
175g/day
Example result — your number is calculated from your own data in the full calculator.
Get My NumberScaled to bodyweight
Protein needs are calculated relative to your bodyweight, and lean mass when your body-fat percentage is known.
Adjusted for goal
Fat-loss phases typically use a higher protein target to help preserve muscle in a deficit.
A target you can hit
Grounding the number in your real bodyweight makes it a practical daily target, not an abstract ideal.
Common questions
How much protein do I actually need?
It depends on your bodyweight, goal and training status. The full calculator gives you a specific gram target rather than a generic range.
Is more protein always better?
No — there is a point of diminishing returns. Our target aims for a sensible, evidence-informed range rather than the maximum you could plausibly consume.
Does protein count toward my calorie target?
Yes. Protein, carbohydrate and fat together make up your total calorie target — they are not additional to it.