Calculate your daily protein needs based on your weight, goal, and activity level. Includes sample meals.
Want a complete nutrition plan that fits your protein needs and goals?
Ask Steev for a planYour protein needs depend on your goal, body weight, and how active you are. For muscle building you need more protein (1.8-2.2 g/kg) than for maintenance (1.4-1.8 g/kg). When losing weight, a higher protein intake (1.6-2.0 g/kg) is important to preserve muscle mass.
This calculator uses evidence-based guidelines aligned with current sports science research. The result is a guideline - your exact needs may vary based on factors such as training intensity, sleep quality, and stress levels.
The scientific guideline for protein intake
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