Your results
Recommended daily protein
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midpoint of your range
Minimum
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Maximum
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Per kg of body weight
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Protein per meal
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How much protein do you need?
Protein needs are usually expressed per kilogram of body weight and depend on your goal:
- Fat loss — 1.6–2.2 g/kg to preserve muscle while cutting calories.
- Maintenance — 1.2–1.6 g/kg to support general health and recovery.
- Muscle gain — 1.6–2.4 g/kg to fuel muscle growth.
The midpoint of each range is a good daily target for most people. Spread it across your meals for best absorption.