How much protein do you need?

Estimate a useful daily protein range for general health, muscle building or fat loss.

Body weight (kg)Main goal

Protein needs vary with training, energy intake, age and medical circumstances. This is a practical adult estimate, not medical advice.

How to use this result

This calculator provides an estimate based on widely used formulas and the details you enter. Treat the result as a starting point, not a fixed prescription.

What affects protein needs for training and body composition?

Real-world needs vary between people and can change with activity, sleep, stress, training volume, body composition and health. Follow your trend over time and make small adjustments rather than reacting to a single day.

Turn your estimate into a working planTrack food, workouts and progress in one place.

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