Protein Intake Calculator
How much protein do you need per day? Enter your weight, goal, and activity level to get your daily target in grams.
Frequently Asked Questions
How much protein do I need per day?
Most adults need between 0.8 and 2.2 grams of protein per kilogram of body weight per day. The right amount depends on your goal: roughly 0.8–1.2 g/kg to maintain, 1.2–2.0 g/kg when losing weight (to preserve muscle), and 1.6–2.2 g/kg when building muscle. Protein Wiz picks the right range for you automatically.
Should I eat more protein when losing weight?
Yes. When eating in a calorie deficit, higher protein intake (about 1.2–2.0 g per kg of body weight) helps preserve lean muscle mass, keeps you fuller for longer, and slightly increases the calories your body burns digesting food. This also applies if you're losing weight on GLP-1 medications, where protecting muscle is a priority.
How much protein do I need to build muscle?
Research supports roughly 1.6–2.2 grams of protein per kilogram of body weight per day for muscle growth, combined with resistance training. Spreading your intake across 3–5 meals with 20–40 g each maximizes muscle protein synthesis.
Can you eat too much protein?
For healthy people, intakes up to about 2.2 g per kg of body weight are generally considered safe. Very high intakes offer no extra muscle-building benefit and can displace other important nutrients. People with kidney disease should consult a doctor before increasing protein intake.
What are the best sources of protein?
Complete, high-quality sources include chicken, turkey, lean beef, fish, eggs, Greek yogurt, cottage cheese, and whey protein. Strong plant-based options include tofu, tempeh, lentils, beans, edamame, and soy or pea protein powder.