Calculator
Protein Calculator
Protein supports muscle, recovery and fullness. Here's a daily target based on your weight, how active you are, and what you're aiming for.
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Daily protein
A solid target for staying active and healthy.
A general guideline, not a prescription. Needs vary with age, health and training.
How much protein do you need?
Protein needs are usually expressed as grams per kilogram of body weight. A mostly sedentary person needs less; someone training regularly or trying to build muscle needs more, and a higher intake also helps preserve muscle while losing fat. This calculator adjusts the grams-per-kilo figure for your activity and goal.
Why protein matters
Beyond building and repairing muscle, protein is the most filling of the three macronutrients, which is why a higher-protein diet often makes fat loss easier to sustain. Spreading it across the day (rather than one big hit) helps your body use it well.
Frequently asked questions
How much protein do I need per day?
Protein needs are usually expressed as grams per kilogram of body weight. Sedentary people need less, while those training regularly or building muscle need more. This calculator adjusts the figure for your activity and goal.
Does more protein help with fat loss?
Protein is the most filling macronutrient and helps preserve muscle while losing fat, which is why a higher intake often makes fat loss easier to sustain.
Should I spread protein across the day?
Yes. Spreading protein across several meals, rather than one large serving, helps your body use it effectively.
Is this medical advice?
No. These are general guidelines, not a prescription. welanutria provides estimates for general information only.
welanutria provides estimates for general information only and is not medical or dietary advice.