Protein Calculator

Find out how much protein to eat each day for your goal, whether that is staying healthy, losing fat or building muscle, and how to split it over your meals.

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These numbers are estimates for healthy adults, not medical advice. If you have a health condition, are pregnant or are under 18, speak to a doctor first.

How it works

Your protein needs depend mostly on your body weight and your goal. The general recommendation for adults is 0.8 g per kg of body weight a day, but people who train need more.

Research on strength training suggests about 1.6 to 2.2 g per kg a day to build muscle, and up to 2.4 g per kg while losing fat, to protect the muscle you have. People who do endurance sports do well on 1.2 to 1.6 g per kg.

Spread your protein over three to five meals. Your body uses it best in portions of roughly 25 to 40 g, from foods like eggs, chicken, fish, paneer, tofu, lentils, yogurt or a protein shake.

Questions

How much protein do I need to build muscle?

About 1.6 to 2.2 g per kg of body weight a day, together with regular strength training. For a 75 kg person, that is roughly 120 to 165 g.

Can I get enough protein as a vegetarian?

Yes. Paneer, Greek yogurt, milk, soya chunks, tofu, lentils, chickpeas and beans can cover it. Include a protein food in every meal.

Is too much protein bad for you?

For healthy adults, the amounts above are considered safe. If you have kidney disease, ask your doctor before eating more protein.

Do I need protein powder?

No. Whole foods are enough. A shake simply makes it easier to reach your target on busy days.

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