Best AI Website MakerFind your daily protein target for muscle building, strength training, and recovery.
Enter your information to estimate your daily protein needs.
These estimates are general guidelines for healthy adults. Individual protein needs may vary. People with certain medical conditions, particularly kidney disease, may need personalized dietary guidance from a qualified healthcare professional.
Protein provides the amino acids your body needs to build and maintain muscle tissue, support recovery, and carry out essential functions. Your ideal daily protein intake depends on your body weight, training routine, and nutrition goals.
| Fitness Goal | Estimated Daily Range |
|---|---|
| General Nutrition | 0.8–1.0 g/kg (0.36–0.45 g/lb) |
| Fitness and Muscle Maintenance | 1.2–1.6 g/kg (0.54–0.73 g/lb) |
| Muscle Building | 1.4–2.2 g/kg (0.64–1.00 g/lb) |
| Fat Loss While Preserving Muscle | 1.6–2.4 g/kg (0.73–1.09 g/lb) |
If you lift weights regularly, a daily protein intake of approximately 1.4–2.0 grams per kilogram (0.64–0.91 grams per pound) of body weight is a commonly used starting range. Individual needs may be higher depending on training volume, energy intake, and personal circumstances.
When you're eating fewer calories, adequate protein combined with resistance training can help preserve lean muscle mass. Your needs may change based on body composition, training intensity, and the size of your calorie deficit.
Dividing your daily protein intake across several meals can be a practical approach to supporting muscle protein synthesis. However, meeting your total daily protein needs remains a major priority.
Enter your body weight in pounds or switch to kilograms. The calculator automatically converts your weight when you change measurement systems. Your daily protein target is always displayed in grams, while the protein-per-weight value changes between grams per pound and grams per kilogram.
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