How much protein for muscle gain?

To build muscle, aim for roughly 1.6g to 2.2g of protein per kilogram of body weight daily, combined with resistance training and a slight calorie surplus.

How much protein should I eat to lose weight?

When cutting calories, a higher protein intake of around 1.8g to 2.4g per kilogram of body weight helps preserve muscle mass and keeps you fuller for longer.

Does protein intake change on Ozempic, Wegovy or Mounjaro?

GLP-1 medications reduce appetite, so total food intake drops. Prioritizing protein at each meal helps offset muscle loss during rapid weight loss. Always confirm your target with the doctor managing your prescription.

Is it bad to eat too much protein?

For most healthy adults, higher protein intakes within these ranges are safe. Spread your intake across 3-4 meals a day for the best absorption and results.

How much protein do vegetarians need?

Vegetarians need the same amount of protein as anyone else for their weight, activity level and goal — the difference is sourcing it from foods like paneer, lentils, tofu, Greek yogurt, eggs and dairy instead of meat. Combining a few plant sources across the day (e.g. lentils with rice or dal with paneer) covers the full range of essential amino acids.

Is there a vegan protein calculator?

Yes — after calculating your protein target, switch to the Vegan option under "Diet preference" in the results to see a sample day built entirely from plant-based sources like tofu, lentils, chickpeas, peanut butter, soy milk and plant protein powder that adds up to your target.

Do older adults need more protein?

Yes. Adults over 60 typically need more protein than younger adults — often 1.2g to 1.6g per kilogram of body weight — to help offset age-related muscle loss (sarcopenia) and maintain strength and bone health.

How much protein should I eat per meal?

Most people do best aiming for 25g to 40g of protein per meal, spread across 3-4 meals a day. This keeps muscle protein synthesis elevated throughout the day rather than concentrating intake into a single large meal.

Is 1 gram of protein per pound of body weight the right target?

1g per pound of body weight (about 2.2g per kilogram) sits at the high end of the evidence-based range and works well for lean, heavily-training individuals. Most people — including those simply maintaining muscle or losing fat — do just as well with 0.7g to 1g per pound (1.6g to 2.2g per kg).

Why You Can Trust This Calculator

Protein Intake Calculator

Find out exactly how much protein you need every day to hit your fitness goals.

Calculate Your Protein Intake

Quick Reference

General health (sedentary): 0.8–1.0 g/kg body weight
Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
Muscle gain: 1.8–2.5 g/kg depending on training experience
Athletic performance: 2.0–3.1 g/kg
Spread intake across 4–5 meals of 25–40g each for best results

Enter Your Details

Get your personalized protein range in seconds

Why You Can Trust This Calculator

Evidence-based formulas

Built on the Mifflin-St Jeor equation and protein ranges used by dietitians and strength coaches — not guesswork.

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Your numbers are calculated right in your browser and are never saved or sent anywhere.

Clear methodology

Every range shown here is explained below, so you know exactly how your result was calculated.

How to Use This Protein Intake Calculator

1
Enter your details
Add your gender, age, height and body weight so the calculator can personalize your result.
2
Pick your activity level
Choose how often you train each week, from sedentary to daily intense training.
3
Choose your goal
Select whether you want to maintain weight, lose fat or build muscle — protein needs shift with each goal.
4
Get your daily target
You'll get a gram range, a per-meal breakdown, and an estimated daily calorie need.

How Much Protein Do You Need Per Day?

Daily protein needs scale with body weight, activity level and goal. The table below shows commonly recommended ranges in grams of protein per kilogram of body weight.

Goal / activity	Protein range
Sedentary / general health	0.8 – 1.0 g/kg
Light activity	1.2 – 1.4 g/kg
Weight loss (preserve muscle)	1.6 – 2.2 g/kg
Muscle gain	1.7 – 2.2 g/kg
Endurance / athlete training	1.8 – 2.2 g/kg

Daily Protein Needs by Body Weight

Looking for a quick answer for your weight? The table below shows daily protein targets at common body weights — a lower range for general health and a higher range if you train regularly or are dieting to lose fat.

Body weight	General health (0.8–1.0 g/kg)	Active or dieting (1.6–2.2 g/kg)
50 kg (110 lb)	40–50 g	80–110 g
60 kg (132 lb)	48–60 g	96–132 g
70 kg (154 lb)	56–70 g	112–154 g
80 kg (176 lb)	64–80 g	128–176 g
90 kg (198 lb)	72–90 g	144–198 g
100 kg (220 lb)	80–100 g	160–220 g

For a target tailored to your exact weight, age and goal, use the calculator above.

Protein Intake for Weight Loss

When you eat fewer calories than you burn, your body can break down muscle for energy alongside fat. A higher protein intake — typically 1.6g to 2.4g per kilogram of body weight — helps preserve lean muscle during a cut, keeps hunger in check thanks to protein's satiety effect, and slightly raises the number of calories burned digesting food.

Protein Intake for Muscle Gain

Building muscle requires a calorie surplus, consistent resistance training, and enough protein to fuel muscle repair — generally 1.6g to 2.2g per kilogram of body weight per day. Spreading protein evenly across 3–4 meals, rather than loading it into one meal, gives your body a steady supply of amino acids for muscle protein synthesis throughout the day.

Protein Intake for Women

Protein needs for women follow the same weight-based ranges as men, with a few life stages that call for extra intake. Pregnancy and breastfeeding both raise protein needs to support the baby's growth, while adequate protein after menopause helps offset the natural decline in muscle and bone density.

Life stage	Recommended intake
General adult woman	1.2 – 1.6 g/kg
Pregnancy	+ ~25 g/day above baseline
Breastfeeding	+ ~25 g/day above baseline
Post-menopause	1.4 – 1.8 g/kg (supports bone & muscle)

General guidance only — pregnant or breastfeeding women should confirm intake with their doctor or midwife.

Protein Intake on GLP-1 Medications (Ozempic, Wegovy, Mounjaro)

GLP-1 medications suppress appetite, so total food intake — and with it, protein intake — often drops sharply. Because a large share of weight lost on these medications can come from muscle if protein is neglected, many prescribers now recommend prioritizing protein-rich foods first at every meal and aiming for the higher end of the standard range (around 1.2g–1.6g per kilogram of body weight, or more if you also strength train).

Eat protein first, before carbs or vegetables, at each meal.
Favor high-protein, low-volume foods (eggs, Greek yogurt, whey, paneer) since appetite and portion sizes are reduced.
Pair with light resistance training where possible to help protect muscle mass.

This is general information, not medical advice. Always follow the guidance of the doctor managing your prescription.

Protein Intake Examples for Real People

james_35

35 yrs · 85 kg · 178 cm

Very active (6-7 workouts/week) · Build Muscle

145–187 g

protein / day

~3,092 kcal/day maintenance

maria_28

28 yrs · 60 kg · 165 cm

Moderately active (3-5 workouts/week) · Lose Weight

96–132 g

protein / day

~2,062 kcal/day maintenance

priya_42

42 yrs · 70 kg · 160 cm

Lightly active (1-3 workouts/week) · Maintain Weight

84–98 g

protein / day

~1,827 kcal/day maintenance

robert_60

60 yrs · 90 kg · 175 cm

Sedentary (little to no exercise) · Maintain Weight

72–90 g

protein / day

~2,039 kcal/day maintenance

arjun_19

19 yrs · 65 kg · 172 cm

Athlete (intense daily training) · Build Muscle

124–156 g

protein / day

~3,107 kcal/day maintenance

sofia_50

50 yrs · 68 kg · 163 cm

Moderately active (3-5 workouts/week) · Lose Weight

109–150 g

protein / day

~1,996 kcal/day maintenance

High Protein Foods List

Use these everyday foods to hit your daily protein target.

Food	Protein
Chicken breast (100 g)	31 g
Greek yogurt (200 g)	20 g
Eggs (2 large)	13 g
Paneer / cottage cheese (100 g)	18 g
Lentils, cooked (1 cup)	18 g
Tofu (100 g)	12 g
Tuna (100 g)	26 g
Whey protein (1 scoop)	24 g
Almonds (30 g)	6 g
Milk (1 cup)	8 g

Vegetarian & Vegan Protein Calculator

Whether you eat meat, dairy, or plants only, hitting your protein target is just as achievable. After calculating your target above, use the "Diet preference" toggle — Non-Vegetarian, Vegetarian or Vegan — to see a sample day of foods that adds up to your exact goal.

More protein guides

Frequently Asked Questions

Most adults need between 0.8g and 2.2g of protein per kilogram of body weight per day, depending on activity level and goals. Sedentary adults need less, while those building muscle or in a calorie deficit need more to preserve lean mass.