Protein calculator
How many grams of protein to eat each day for your goal, and how to spread it across your meals.
Daily protein
160g / day
2.0 g per kg of bodyweight — higher while losing weight, to protect muscle.
| Research-backed range | 128–176 g |
| Per meal, over 3 meals | ~53 g |
| Per meal, over 4 meals | ~40 g |
| Calories from protein | 640 kcal |
How much protein, and why
The official minimum, 0.8 g per kg of bodyweight, is set to avoid deficiency — not for people who train or want to change their body. For them, research consistently points to about 1.6–2.2 g per kg a day.
Losing weight? Aim higher (around 2.0 g/kg). In a calorie deficit your body is more willing to break down muscle; more protein, plus strength training, helps it keep that muscle and lose fat instead. Protein also keeps you fuller for longer.
Spread it out. Several meals of roughly 25–40 g each tend to work better for muscle than one huge serving.
Easy ways to get it
Roughly 30 g of protein each: 150 g of cooked chicken breast, 5 large eggs, a 170 g pot of Greek yogurt plus a handful of nuts, a can of tuna, or about 400 g of cooked lentils.
See your protein add up through the day
easymacros tracks protein for every food you log and shows how much is left for the day — free, with barcode scanning.
Start tracking — it's freeFree. No ads. Sign in with Google.
Questions
How much protein do I need to build muscle?
Around 1.6–2.2 g per kg of bodyweight per day (0.7–1 g per lb), combined with strength training. More than that gives little extra benefit for most people.
Is a high-protein diet safe?
For healthy people, intakes in the 1.6–2.2 g/kg range are considered safe. If you have kidney disease or another medical condition, check with your doctor first.
Should I use my current or goal weight?
If you carry a lot of body fat, using your goal weight (or a weight in a healthy range for your height) gives a more realistic target. Otherwise your current weight is fine.
Can I get enough protein on a vegetarian diet?
Yes. Eggs, dairy, lentils, beans, tofu, tempeh and seitan all help; combining several sources through the day covers the amino acids you need.