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How is protein intake calculated?
Protein targets are calculated as a multiple of your bodyweight in kilograms. The recommended range varies by goal — from 0.8g/kg for sedentary individuals to 2.4g/kg for serious athletes in a calorie deficit.
Higher protein intakes during fat loss are important to preserve lean muscle mass. Research consistently shows that people who eat more protein while in a calorie deficit retain more muscle and lose more fat than those who eat less protein at the same calorie intake.
FAQ
Frequently asked questions
Research suggests 1.6–2.2g of protein per kg of bodyweight per day for people who exercise regularly. Sedentary individuals need less (0.8g/kg), while those in a calorie deficit aiming to preserve muscle may benefit from the higher end (2.0–2.4g/kg).
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