Protein Calculator

Find exactly how much protein you need per day based on your weight, activity level, and goals — whether you're building muscle, losing fat, or maintaining weight.

Your details Science-based recommendations
lbs
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For lean-mass based calculation
FAQs
How much protein do I need to build muscle? ›
Current research (International Society of Sports Nutrition, 2017) recommends 1.4–2.0g of protein per kg of body weight per day (0.64–0.9g/lb) for muscle building. Higher amounts (up to 2.2g/kg) may benefit advanced trainees, natural athletes in a calorie deficit, or those doing high-volume training. There's little benefit to exceeding 2.2–2.5g/kg for most people. Distribute protein evenly across 3–4 meals of 20–40g each to maximize muscle protein synthesis.
What happens if I eat too much protein? ›
For healthy individuals, high protein intake (up to 2.5–3g/kg/day) appears safe with no evidence of kidney damage unless pre-existing kidney disease is present. Excess protein beyond what your body can use for muscle synthesis is either burned for energy or stored as fat. Very high protein diets can displace other nutrients and may cause digestive discomfort. The practical "too much" threshold is more about cost and eating difficulty than health risk for most people.