Protein Calculator
Sophia · your coach
Protein is the one macro most people under-eat. This gives you a daily range built around your body and your goal. Fill in a few details.
Daily protein
155–189g
Aim for the upper end on training days.
Why protein comes first
Protein is the macro most people under-eat, and the one that matters most whether you're losing fat or building muscle. It preserves muscle in a deficit, keeps you full between meals, and costs more energy to digest than carbs or fat.
This calculator gives you a daily range in grams, built from your bodyweight and goal. Aim for the middle on rest days and the upper end on training days — hitting the range consistently matters far more than nailing an exact number.
Frequently asked questions
How much protein do I need per day?
For most people who train, 1.6–2.2 g per kilogram of bodyweight per day. The range shifts up during fat loss to protect muscle, and this tool sets it from your weight and goal.
Can I eat too much protein?
For healthy people, protein within these ranges is safe — the body uses or burns any surplus. There's little benefit to going far above the top of the range, so spend those calories on carbs or fat instead.
Does protein timing matter?
Total daily protein matters far more than timing. Spreading it across 3–4 meals helps you hit the number and may modestly help muscle, but don't stress the clock.
Is plant protein as good?
Yes, with a little planning. Plant sources can be lower in some amino acids, so eat a variety and aim slightly toward the upper end of your range.
More free calculators
Want the why? Read: How much protein you actually need