Protein Calculator: How Much Protein Do You Need?
Enter your weight, height and goal to see how many grams of protein you need a day, and per meal.
Result
Enter your details and press "Calculate protein" to see your result here.
FTW Fitness adjusts your calories and protein every day based on your real activity.
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How it’s calculated
The calculator works out your daily protein in grams per kilogram of body weight, based on your goal and how you train. It shows a range rather than one number, because needs vary with training intensity, calorie intake and age.
| Goal | g per kg a day |
|---|---|
| No regular training | 0.8 |
| General fitness or maintenance with training | 1.2–1.6 |
| Muscle gain | 1.6–2.2 |
| Fat loss while strength training | 1.8–2.2 |
The range is higher for fat loss because enough protein, together with strength training, helps you keep muscle while you eat below your burn. Without regular training, the general adult figure is usually enough.
Adjusted weight
If your BMI is 30 or more, we calculate on an "adjusted" weight: the weight at a BMI of 25 for your height (25 × height in metres squared). Using your full weight in that case gives a number above what your muscle mass actually needs.
Protein per meal
We split the daily range across the number of meals you pick (3, 4 or 5), so you can see what each meal should carry. Spreading protein over the day is easier to manage than eating it in one large meal.
A worked example
Someone who weighs 80 kg, is 180 cm tall and wants to build muscle has a BMI of about 24.7, so we use their full weight. Their daily need is 128–176 g, or 32–44 g per meal over 4 meals. They can start in the middle of the range and adjust to their appetite and training progress.
The calculator is for adults 140–220 cm tall and weighing 40–250 kg. The result is a general estimate: if you have a health condition, ask your doctor or a dietitian before changing your diet.
To find out how many calories you need before you split your protein, use the calorie calculator. All our free fitness and nutrition tools are in one place.
Frequently asked questions
Is more protein better?
Not necessarily. The ranges in the calculator cover the needs of most healthy adults; going far above them usually adds no clear benefit for muscle and takes the place of the carbohydrates and fats your body also needs for energy.
How much protein per meal?
Divide your daily need by the number of meals you eat. For example, 140 g over 4 meals is about 35 g per meal. Pick your number of meals in the calculator to see the split directly.
What are good food sources of protein?
Animal sources include chicken, meat, fish, eggs and dairy such as yogurt and cottage cheese. Plant sources include lentils, fava beans, chickpeas, beans and soy. Mixing several sources over the day makes your number easier to reach.
Why does the calculator sometimes use an adjusted weight?
When your BMI is 30 or more, we calculate on the weight at a BMI of 25 for your height, because your full weight would give a number above what your muscle actually needs.
Is the protein calculator suitable for kidney disease?
No. People with kidney disease may need less protein, not more, so do not rely on these numbers; follow your doctor’s advice.
This calculator is a general estimate for healthy adults. It is not suitable during pregnancy or breastfeeding, or for people with kidney disease or diabetes — ask your doctor.
People with kidney disease may need less protein, not more: do not raise your intake without your doctor’s advice.