How much protein do you need?
Enter your weight and goal for a daily protein target — then jump straight to high-protein meals that hit it.
Enter your weight to see your target.
How this is calculated
Protein needs scale with body weight and goal. This calculator uses widely cited ranges:
- Maintain: 0.6–0.8 g per pound of body weight
- Lose fat: 0.9–1.1 g per pound (higher protein helps preserve muscle in a deficit)
- Build muscle: 0.8–1.0 g per pound
These are starting points, not medical advice. Consistency beats precision — hitting your range most days matters more than the exact number.
Got a target? Pick an ingredient and build a meal around it, or browse the high-protein guides.