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Calculate your daily protein needs based on body weight, activity level, and fitness goals.
Your Daily Protein Needs
Minimum
102g
Maximum
136g
Target
119g
Per Meal (÷4)
30g
Per-pound reference: 119g – 170g (170 lbs × 0.7–1.0)
Protein Calculator calculates your daily protein needs using evidence-based ranges (0.7–1g per pound of body weight for active individuals), adjusted for your activity level and goal (weight loss, maintenance, muscle building).
Find your optimal daily protein intake for muscle building, weight loss, or maintenance using evidence-based formulas.
Enter your weight and select your unit.
Choose your activity level and goal.
See your recommended protein range and food sources.
Recommendations based on ISSN Position Stand (2017): 1.4–2.0 g/kg for active individuals, up to 2.4 g/kg during aggressive cut. Ranges adjusted for goal (loss/maintain/build). Food sources show complete vs. incomplete protein examples.
Most research suggests 0.7–1g per pound of body weight (1.6–2.2g/kg) for active individuals.
Excess protein is generally excreted, but very high intakes may stress kidneys in those with pre-existing conditions.