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Protein Calculator — Free 2026

Calculate your daily protein needs based on body weight, activity level, and fitness goals.

Please enter a valid weight.
Your Daily Protein Needs
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Daily Protein (g)
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Recommended Range
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Per Meal (3 meals)
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Per Meal (4 meals)
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Per Meal (5 meals)
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Calories from Protein

How It Works

  1. Enter your weight
  2. Select activity and goal
  3. Read your protein needs
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Understanding Protein Requirements

Protein is an essential macronutrient made of amino acids that your body uses to build and repair tissues, produce enzymes and hormones, and support immune function. Unlike fat and carbohydrates, your body does not store protein efficiently, so consistent daily intake is crucial. The amount you need depends on your body weight, how active you are, and whether you are trying to build muscle, lose fat, or maintain your current physique.

Protein by Activity Level

The Recommended Dietary Allowance (RDA) of 0.8g per kilogram of body weight is the minimum to prevent deficiency in sedentary adults. However, research consistently shows that active individuals benefit from significantly more. Lightly active people thrive at 1.0-1.2g/kg. Moderate exercisers do best at 1.2-1.6g/kg. Serious athletes and bodybuilders optimise muscle protein synthesis at 1.6-2.2g/kg. These ranges are well-supported by sports nutrition research.

Protein for Muscle Building and Fat Loss

Building muscle requires a caloric surplus combined with adequate protein (1.6-2.2g/kg) and resistance training. For fat loss, higher protein (1.2-1.6g/kg) is even more important — it preserves lean muscle during a deficit, keeps you feeling full longer, and has the highest thermic effect of any macronutrient (your body burns 20-30% of protein calories just digesting it). For a complete macronutrient breakdown, try our macro calculator, or check your total calorie needs with the calorie calculator.

Best Protein Sources

High-quality protein sources include chicken breast (31g per 100g), eggs (6g each), Greek yogurt (10g per 100g), salmon (25g per 100g), lentils (9g per 100g cooked), and whey protein powder (20-25g per scoop). Aim to get protein from a variety of sources to ensure a complete amino acid profile. Animal proteins are complete by default, while plant-based eaters should combine sources like rice and beans.

Protein Needs on GLP-1 Medications (Ozempic, Wegovy, Mounjaro)

If you are taking a GLP-1 receptor agonist such as semaglutide (Ozempic/Wegovy) or tirzepatide (Mounjaro/Zepbound) for weight loss, getting enough protein is critical. Clinical studies show that up to 25-40% of weight lost on GLP-1 medications can be lean muscle mass rather than fat — significantly higher than the typical 15-25% muscle loss seen with diet-only approaches. This is partly because the appetite-suppressing effect of these medications makes it harder to eat enough protein.

Experts recommend GLP-1 users consume 1.2 to 1.6 grams of protein per kilogram of body weight (0.55-0.73g per pound) daily to minimize muscle loss. For a 200 lb (91 kg) person, that is 109-146 grams of protein per day. Prioritize protein at every meal, aiming for at least 30g per sitting. Resistance training 2-3 times per week alongside adequate protein intake is the most effective strategy for preserving muscle during GLP-1-assisted weight loss. Use our GLP-1 Weight Loss Calculator to estimate your projected weight loss on these medications.

For informational purposes only. Consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, especially if you have kidney conditions or other health concerns.
For informational purposes only. GLP-1 medications require a prescription. Consult a qualified healthcare provider before making health, dietary, or medication decisions.

Frequently Asked Questions

How much protein do I need per day?
The recommended daily protein intake depends on your activity level and goals. Sedentary adults need about 0.8g per kg of body weight. Moderately active people need 1.2-1.6g/kg. Athletes and those building muscle may need 1.6-2.2g/kg. For a 75kg person, that ranges from 60g to 165g per day.
Does protein help with weight loss?
Yes. Protein increases satiety (feeling full), has the highest thermic effect of food (your body burns more calories digesting protein), and helps preserve lean muscle mass during a caloric deficit. Studies show higher protein diets (1.2-1.6g/kg) are more effective for fat loss than lower protein diets.
How should I distribute protein across meals?
Research suggests spreading protein evenly across 3-5 meals is optimal for muscle protein synthesis. Aim for 25-40g of protein per meal. For example, if you need 120g daily, eating 40g across 3 meals or 30g across 4 meals would be ideal.
Can you eat too much protein?
For healthy adults, protein intakes up to 2.2g/kg are well-supported by research and generally safe. Very high intakes above 3g/kg for extended periods may stress the kidneys in people with pre-existing kidney conditions. There is no evidence that high protein diets harm healthy kidneys. Always consult a healthcare provider if you have kidney concerns.
How much protein do I need on Ozempic or Wegovy?
If you are taking GLP-1 medications like Ozempic, Wegovy, or Mounjaro for weight loss, aim for 1.2 to 1.6 grams of protein per kilogram of body weight daily. This is higher than the standard recommendation because up to 25-40% of weight lost on GLP-1 medications can be muscle mass. Prioritize at least 30g of protein per meal and combine with resistance training 2-3 times per week to preserve lean muscle.

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