Protein Calculator
How much protein should you eat per day? This standalone protein calculator gives you a daily target in grams based on your bodyweight and goal — expressed as a range plus a single recommended figure.
Your details
Recommended daily protein
132 g
Range: 116–165 g/day (0.7–1 g per lb bodyweight)
Low end
116 g
Target
132 g
High end
165 g
How much protein do I need per day?
For general fitness, 0.7–1 g per pound of bodyweight is a common, evidence-based range. If your goal is muscle gain, the upper end of ~1–1.2 g/lb helps support recovery and lean mass accrual. For fat loss, slightly higher protein (around 0.8–1 g/lb) helps preserve lean mass in a calorie deficit. The calculator above picks a single target within the appropriate range based on your stated goal.
Want protein, carbs, and fat together rather than protein alone? Use the macro calculator.