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Protein is the nutrient your body uses to build and repair muscle, and how much you need depends on your weight and how active you are. The general guideline ranges from about 0.8 g per kilogram for a sedentary person up to 2.0 g per kilogram for someone building muscle — so a single "recommended" number doesn't fit everyone. Getting enough is key to preserving muscle, especially when losing weight.
Enter your weight and goal, and your daily protein target in grams is calculated instantly.
Protein Calculator: step-by-step worked example
- Weight (kg)
- 75
- Goal
- Active / exercising
- 1
g/kg range for the goal
Sedentary 0.8–1.0 · Active 1.2–1.6 · Muscle gain 1.6–2.0 g/kg
= 1.2 – 1.6 g/kg
- 2
Lower bound
Min = lower factor × Weight
1.2 × 75 = 90 g
- 3
Upper bound
Max = upper factor × Weight
1.6 × 75 = 120 g
- 4
Suggested daily protein (midpoint)
Protein = round((lower + upper) ÷ 2 × Weight)
(1.2 + 1.6) ÷ 2 × 75 = 105 g
- Sedentary68 g
- Active / athlete105 g
- Muscle gain135 g
Good to know: 0.8 g/kg is the general adult reference (RDA); 1.2–2.0 g/kg is what sports-nutrition bodies such as the ISSN suggest for people who train regularly. Spreading protein over 3–4 meals works better. With kidney disease, set the target with your doctor.
Protein Calculator — how it works
Protein by goal
| Goal | Protein per kg |
|---|---|
| Normal lifestyle | 0.8 – 1.0 g/kg |
| Active / exercising | 1.2 – 1.6 g/kg |
| Building muscle | 1.6 – 2.0 g/kg |
For an 80 kg person: about 72 g for a normal lifestyle, 112 g if active, and 144 g to build muscle.
Why protein matters
- Muscle preservation: on a calorie deficit, adequate protein keeps you losing fat rather than muscle.
- Satiety: protein is the most filling macronutrient, helping control appetite.
- Recovery: it repairs the muscle broken down by training.
- Thermic effect: the body burns more digesting protein than carbs or fat.
Spreading it through the day
Your body uses protein best when it's spread across meals rather than eaten all at once — roughly 20–40 g per meal. Good sources include eggs, chicken, fish, dairy, legumes and tofu.
Fitting it into your calories
Protein has 4 kcal per gram. Once you know your protein target, a macro calculator splits the rest of your daily calories into carbs and fat. For your total calorie need, use a calorie calculator.
Worked example
An 80 kg person gets very different targets by goal: at a normal lifestyle (0.8–1.0 g/kg) roughly 64–80 g per day, when active (1.2–1.6 g/kg) about 96–128 g, and when building muscle (1.6–2.0 g/kg) around 128–160 g. So going from sedentary to a muscle-building program roughly doubles the daily protein need — from about 72 g to about 144 g. Spread across four meals, that's around 36 g each, easily met with a chicken breast or a scoop of protein plus dairy.
Daily protein by weight and goal
| Weight | Sedentary | Active | Muscle gain |
|---|---|---|---|
| 50 kg | 45 g | 70 g | 90 g |
| 60 kg | 54 g | 84 g | 108 g |
| 70 kg | 63 g | 98 g | 126 g |
| 80 kg | 72 g | 112 g | 144 g |
| 90 kg | 81 g | 126 g | 162 g |
| 100 kg | 90 g | 140 g | 180 g |
| 110 kg | 99 g | 154 g | 198 g |
Frequently asked questions
How much protein do I need per day?+
It depends on weight and goal: about 0.8–1.0 g/kg for a normal lifestyle, 1.2–1.6 g/kg if active, and 1.6–2.0 g/kg to build muscle. An 80 kg person needs roughly 72 g, 112 g or 144 g respectively.
How is my protein need calculated?+
Your weight is multiplied by a factor for your goal (0.8–2.0 g/kg). Enter your weight and goal and the tool gives the target in grams.
Why is protein important when losing weight?+
On a calorie deficit, adequate protein signals your body to preserve muscle and burn fat instead. It also keeps you full, making the diet easier to sustain.
Can I eat all my protein in one meal?+
It's better spread across meals — roughly 20–40 g each. Your body uses protein more effectively that way than in a single large dose.
What are good protein sources?+
Eggs, chicken, fish, lean meat, dairy (yogurt, cheese), legumes, tofu and protein powder. Animal sources are "complete"; combining plant sources covers all amino acids.
How does protein fit into my calories?+
Protein is 4 kcal per gram. Set your protein target first, then split the remaining calories into carbs and fat with a macro calculator.
Sources
About this page
- Publisher:
- Kalkoro — Teknolojig Bilişim Teknolojileri A.Ş., İstanbul
- Written by:
- Kübra Yıldız — Editor (Health, nutrition, pregnancy, education, exam scores)
- Reviewed by:
- Furkan Tur — Editor
Parameters come from official sources; the last update date is shown at the bottom of the page.
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How we calculate and our accuracy policy →
This tool is for general information only and is not medical diagnosis, treatment or advice. Consult a physician for decisions about your health.
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