Protein Calculator

Frequently asked questions

How much protein should I eat a day?

It depends on your weight and goal. General health needs about 0.8–1.2g of protein per kg of body weight; active people and those losing fat or building muscle do better at 1.6–2.2g/kg. For a 70kg (154lb) person, that's roughly 56g/day at the low end up to about 150g/day if you're cutting or training hard.

How is the protein recommendation calculated?

This calculator multiplies your body weight (in kg) by an evidence-based grams-per-kg range for your goal: 0.8–1.2 for general health, 1.2–1.6 for active, and 1.6–2.2 for fat loss or muscle gain. It then suggests a midpoint target and a per-meal amount, since spreading protein across the day supports muscle retention.

Do I need more protein on keto or low-carb?

Protein needs are similar on keto, but adequate protein matters even more when you're in a calorie deficit, because it preserves lean muscle. On keto, aim for the same 1.6–2.2g/kg if you're losing fat — just keep an eye on portion sizes of higher-fat protein sources to stay within your calorie goal.

Is too much protein bad for you?

For healthy people, higher protein intakes (up to ~2.2g/kg) are considered safe and are common among athletes. If you have kidney disease or another medical condition, talk to your doctor before increasing protein significantly.