Free Tool
Protein Calculator
Protein is the foundation of muscle growth, recovery, and body composition. Find your daily target based on your weight and goal.
Your Numbers
Calculate your daily protein needs based on your body weight and fitness goals.
Your Daily Protein Intake
180g – 288g
of protein per day
Based on 1.0g – 1.6g of protein per pound of body weight.
Protein Guide
- Maintain — 0.8g per lb of body weight. Good for general health and maintenance.
- Lean — 1.0g per lb of body weight. Ideal for fat loss and muscle retention.
- Build — 1.2g per lb of body weight. Optimized for muscle growth.
- Advanced — 1.6g+ per lb of body weight. For experienced athletes and bodybuilders.
Protein is essential for muscle growth, recovery, and overall health. Consistency is key. Protein targets are general guidelines — individual needs vary with age, muscle mass, health conditions, and dietary restrictions.
Nutrition is half the battle. Ready to work on the other half?
Start Your Intake