Find your daily protein target based on your goals.
Protein is essential for building and maintaining muscle, especially when losing weight or exercising. Eating enough protein helps preserve lean mass during a calorie deficit, keeps you feeling full longer, and supports recovery after workouts. Most people undereat protein — this calculator helps you find the right target.
The weight you're working toward
Grams of protein to eat per day
Bare minimum to maintain muscle
Optimal for most people
Aggressive cut or heavy lifting
Using your goal weight (instead of current weight) keeps your protein target consistent as you lose weight. No need to recalculate every few weeks.