Find out roughly how much protein to eat each day for your goal, and how much that means per meal. If you have a lot of weight to lose, add your goal weight to get a more realistic number.
Protein Calculator
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Estimates only, based on population equations. Not medical advice. If you are pregnant, under 18, have a medical condition or take medication that affects weight or appetite, check with a qualified healthcare professional.
The ranges we use
| Goal | Grams per kg per day |
|---|---|
| General health (adult RDA) | 0.8–1.0 |
| Losing weight | 1.2–1.6 |
| Losing weight while strength training | 1.6–2.2 |
| Building muscle | 1.6–2.2 |
These reflect the adult Recommended Dietary Allowance and ranges commonly used in research on weight loss and resistance training. Read the full explanation in how much protein you need to lose weight.
Tips for hitting your target
- Build each meal around a protein food: eggs, Greek yogurt, fish, chicken, tofu, beans or lentils.
- Aim for roughly 25–40 g per meal rather than one huge serving.
- Use a protein shake only if food alone is not practical.