Protein calculator
How much protein to eat daily to protect your muscle mass, especially important when losing weight.
Your result145–195 g / day
This is your daily protein range, enough to protect muscle while you lose weight, or to build it if you train.
Talk to a doctorProtein recommendations are for healthy adults. People with kidney or liver disease, or on a clinical-nutrition plan, should consult before adjusting protein.
Common questions
Do I need protein powder to hit these numbers?
No. Most people reach 100+ g with ordinary food: eggs, yogurt, chicken, legumes, fish. Powder is convenience, not a requirement.
Is high protein safe for my kidneys?
For healthy kidneys, intakes up to ~2.2 g/kg are well tolerated in studies. With existing kidney or liver disease, talk to a doctor first. That is why the note stays on the page.
Does timing matter?
Less than total intake. Spreading protein across 3–4 meals helps satiety and muscle repair, but hitting your daily range matters more than any window.
About protein
How it works
Most healthy adults do well between 1.2 and 2.2 g per kg of body weight, depending on goal and training.
Medical disclaimer. This calculator is for general information and is not medical advice. Talk to a doctor before changing your diet or starting a treatment.
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The clinical information on this page was reviewed by: Dr. Alejandro Infante, General medicine, on 27 July 2026. Barcelona College of Physicians, no. 080869277 View profile
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