Protein Calculator
Determine daily protein needs from body weight, activity level and goal.
Inputs
Recomposition (gaining muscle while losing fat) requires the highest protein to preserve lean mass in a deficit.
Recommended Daily Protein
105g/day
Minimum
90g/day
Maximum
120g/day
Range Lower Bound
1.20g/kg
Range Upper Bound
1.60g/kg
Step by step
Body weight
= 75 kg
Recommended range (g/kg)
1.2–1.6 g/kg for maintain, moderate activity
= 1.2–1.6 g/kg
Daily protein range
75 × 1.2 – 75 × 1.6
= 90–120 g
How it works
Protein recommendations depend heavily on both what you're trying to achieve and how hard you train. The WHO minimum for sedentary adults is 0.8 g/kg, but research consistently shows this is insufficient for anyone exercising regularly. For muscle gain, Morton et al.'s 2018 meta-analysis of 49 randomised controlled trials found 1.62 g/kg sufficient to maximise lean mass gains, with higher intakes providing no additional benefit on average — though staying to the upper end insures against individual variation. During a calorie deficit, higher protein (1.8–2.2 g/kg) preserves lean mass and has a stronger satiety effect.
Formula
Daily protein target
Protein (g) = Body weight (kg) × Rate (g/kg)
- P
- Daily protein in grams
- W
- Body weight in kilograms
- r
- Recommended rate in g/kg based on activity and goal
Protein recommendations are population-level estimates and vary with individual metabolism, training history, and health status. This is not medical or dietary advice. Consult a registered dietitian for personalised nutrition guidance.
Frequently Asked Questions
Should I eat more protein to lose weight?
Yes — protein has the highest thermic effect of any macronutrient (20–30% of its calories are burned in digestion) and it's the most satiating macro. During a deficit, higher protein (1.8–2.2 g/kg) substantially reduces lean mass loss compared to lower intakes.
Can eating too much protein damage kidneys?
In healthy individuals, there's no evidence that high-protein diets (up to 3 g/kg) harm kidney function. This concern applies to people with pre-existing kidney disease — they should work with a nephrologist to set protein limits. The 2016 ISSN position stand concludes high protein is safe for healthy adults.
Does it matter when I eat protein?
Total daily intake matters most. That said, distributing protein across 3–5 meals of 20–40 g each maximises muscle protein synthesis per dose, since the anabolic response to a single sitting plateaus. Pre-sleep protein (30–40 g casein) is well-supported for overnight muscle repair.