How much protein should I eat per day?

A common range is about 1.2 to 2.2 grams per kilogram of body weight, depending on your goal, activity, and training load.

Is higher protein helpful during fat loss?

Many people use higher protein intake during fat loss to support satiety and muscle retention.

No. This calculator provides general estimates and is not medical advice.

Estimate a realistic protein target from body weight, goal, and activity level.

Weight unit

Body weight

Primary goal

Training activity

Your protein target will appear here.

This calculator gives educational estimates. If you have kidney, liver, or metabolic conditions, follow your clinician's advice.

Should protein be based on body weight?
Yes. Most practical formulas set protein grams by body weight and then adjust by training goal.

How many meals should I split protein across?
A common setup is 3 to 5 meals per day with roughly even protein distribution.

Do I still need calorie targets?
Yes. Protein is one part of nutrition planning. Pair this with calorie and macro targets for full planning.

After setting protein grams, use the Macro Calculator to distribute carbs and fats, and confirm your calorie direction with the Calorie Calculator. For recovery planning, add SleepKit Wake Time Calculator and block prep windows using FocusKit Time Block Calculator.