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Protein Calculator

Calculate your daily protein target by body weight, goal and activity, based on sports-nutrition research. Free protein calculator for muscle gain and fat loss.

MB By Mustafa Bilgic · Updated 2026-06-13 · 5 min read · Fitness Tools

Protein is the single most important nutrient for anyone who trains. It supplies the amino acids your body uses to repair and build muscle after exercise, it keeps you fuller than carbs or fat, and it has the highest "thermic effect" — your body burns more calories digesting it. This protein calculator gives you a daily target tailored to your body weight, goal and activity level.

The targets are based on sports-nutrition research from bodies like the International Society of Sports Nutrition (ISSN) and ACSM, which consistently support intakes well above the basic government minimum for active people.

Find your daily protein target

Units

Weightin kilograms

Your goal

Activity / training

–

grams of protein per day

–

Sensible range

–

Per meal (×4)

–

Calories from protein

Why these numbers?

The official minimum (0.8 g/kg) only prevents deficiency in sedentary people — it is not the amount that optimises training. Research on active individuals supports roughly:

Goal	Protein (per kg body weight)	Why
General health	1.4–1.8 g/kg	Supports recovery and satiety.
Build muscle	1.6–2.2 g/kg	Maximises muscle protein synthesis.
Lose fat (in a deficit)	1.8–2.4 g/kg	Higher protein protects muscle when calories are low.

Spread it out

Aim for 3–5 servings of 25–40 g across the day rather than one huge hit. Muscle protein synthesis responds best to regular doses of high-quality protein, each containing enough of the amino acid leucine to "switch on" the building process.

Great protein sources

Animal: chicken, turkey, lean beef, fish, eggs, Greek yoghurt, cottage cheese, milk.
Plant: tofu, tempeh, edamame, lentils, chickpeas, seitan, soy milk; combine sources to cover all amino acids.
Convenient: whey or plant protein powder is a practical way to hit your target, not a requirement.

Fit protein into your day

Set your overall calories with the TDEE calculator first, then build meals around your protein target and fill the rest with carbs and fats. For meal timing around training, see pre & post-workout nutrition, and for the bigger picture read how to build muscle.

Sources & further reading

Jäger R, et al. "International Society of Sports Nutrition Position Stand: protein and exercise." JISSN. 2017 — PubMed.
Morton RW, et al. "A systematic review, meta-analysis of protein supplementation on resistance training." Br J Sports Med. 2018 — PubMed.
Academy of Nutrition and Dietetics / ACSM / Dietitians of Canada Joint Position — Nutrition and Athletic Performance, 2016.

External links are provided for reference and do not imply endorsement. arsenal.fit is an independent publisher and is not affiliated with any cited organisation.

Not medical advice. arsenal.fit publishes general educational fitness information. It is not a substitute for professional medical guidance. Talk to a doctor before starting a new exercise programme, especially if you are pregnant, recovering from injury or illness, or managing a health condition. Sources are cited from public health and exercise-science organisations (CDC, ACE, NSCA, ACSM, PubMed).

Frequently asked questions

How much protein do I need per day?

For active people, roughly 1.6–2.2 g per kg of body weight to build muscle, and up to 2.4 g/kg when dieting to preserve muscle. The official 0.8 g/kg minimum only prevents deficiency in sedentary adults.

Can you eat too much protein?

For healthy people with normal kidney function, high-protein diets are well tolerated. Extremely high intakes offer no extra muscle benefit and crowd out other nutrients. Those with kidney disease should follow medical advice.

Do I need protein powder?

No. Powder is convenient but optional — whole foods work just as well. Use it only if you struggle to hit your target through meals.

Does timing matter?

Total daily intake matters most. That said, spreading protein into 3–5 meals of 25–40 g optimises muscle protein synthesis better than one or two large servings.

Is plant protein as good as animal protein?

Yes, with a little planning. Plant proteins can be lower in certain amino acids, so vegans should eat a variety of sources and may aim toward the higher end of the range.