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Protein calculator
Find how many grams of protein you need each day, based on your body weight and goal. Ranges are based on published sports-nutrition guidance.
What that looks like in food
How much protein do you need?
Protein needs scale with body weight and how active you are. The classic RDA of 0.8g per kilogram is a floor to prevent deficiency — not an optimum. People who exercise, are cutting calories, or want to build muscle generally do better higher, in the 1.6–2.2g/kg range, where protein best supports muscle and keeps you full.
| Goal / activity | Protein per kg | Protein per lb |
|---|---|---|
| Sedentary / general health | 0.8–1.2 g | 0.36–0.54 g |
| Active (3–5×/week) | 1.2–1.6 g | 0.54–0.73 g |
| Lose fat (keep muscle) | 1.6–2.0 g | 0.73–0.91 g |
| Build muscle / athlete | 1.8–2.2 g | 0.82–1.0 g |
Protein calculator FAQ
- How much protein do I need per day?
- Most adults do well on 1.2–2.2g of protein per kilogram of body weight per day. Around 0.8g/kg is the minimum to avoid deficiency; 1.6–2.2g/kg suits people who train or want to lose fat while keeping muscle. Enter your weight above for your range.
- Is more protein better?
- Up to a point. Benefits for muscle and appetite level off beyond roughly 2.2g/kg for most people. Very high intakes aren't usually harmful for healthy adults but offer little extra benefit — spreading protein across meals matters more.
- Should I use body weight or goal weight?
- This calculator uses your current body weight, which is fine for most people. If you're carrying a lot of excess fat, using goal or lean body weight can give a more realistic target — aim toward the lower end of the range.
- How do I hit my protein target?
- Build meals around a protein source (chicken, fish, eggs, Greek yogurt, tofu, legumes) and check the totals. The Nutari app logs protein automatically from a photo, so you can see your daily total without weighing or math.
Keep going
This calculator gives general, educational estimates for healthy adults and is not medical or dietetic advice. Protein needs can differ with age, pregnancy, kidney conditions and other factors — check with a doctor or registered dietitian for personal guidance.
Hit your protein target automatically
Snap a photo of your meal and Nutari logs the protein, carbs and calories for you — see your daily total without the math.