Protein target
A daily protein range for your bodyweight and goal.
Result
Enter your bodyweight and goal and your daily protein range appears here.
How it works
- Based on 1.6–2.2 g of protein per kilogram of bodyweight per day, the range where research stops showing extra benefit for muscle.
- The band moves toward the top while losing fat, because needs rise as calories fall and protein helps with fullness.
What it can't tell you
- If you carry a lot of body fat, basing the number on your goal weight gives a more sensible figure than your current weight.
- If you have kidney disease, speak to your doctor before raising protein intake.
Understand the number
Protein: how much, when, and from where
If you train, around 1.6–2.2 g of protein per kilogram of bodyweight per day covers almost everyone. The daily total matters most; timing and source are details.
Losing fat without losing muscle
In a deficit your body draws on both fat and muscle. Resistance training, enough protein and a moderate rate of loss are what tip the balance toward keeping muscle.