Free tool

Protein calculator

A research-backed daily range for your weight and goal — framed honestly as a range, not a prescription.

Weight (kg) Goal General training / stay strong Build muscle Fat loss while keeping muscle Mostly sedentary

Estimate my protein target

Where these numbers come from

Sports-nutrition research broadly supports 1.6–2.2 g of protein per kilogram of body weight per day for people who train, with the higher end favoured in a calorie deficit to help keep muscle. These presets sit inside that range — they are sensible defaults, not personal prescriptions.

The target you can repeat when the week goes sideways is worth more than the perfect one you hit twice and abandoned. Aim for "most days".