Protein Calculator
How much protein to eat per day for your goal.
Your daily protein
140g
grams per day
≈ 5 chicken breasts a day
Protein is the key macronutrient when you're losing weight: it keeps you full and protects your muscle so you lose fat, not muscle. This calculator estimates your daily grams from your weight and goal.
How much protein do I need?
A common guide is 1.6 to 2.2 grams of protein per kilo of body weight per day. In a deficit, aim for the higher end to keep muscle. Spread it across your meals to use it best.
Frequently asked questions
Why so much protein to lose weight?
Because it keeps you full (you eat less effortlessly) and preserves muscle during the deficit, which keeps your metabolism higher.
Where do I get protein?
Chicken, turkey, eggs, fish, dairy (Greek yogurt, cottage cheese), legumes, tofu and, if you need it, a protein shake.
Is too much protein bad?
For healthy people, the amounts in this guide are safe. If you have kidney issues, check with your doctor first.
Complete your plan
You know your protein. Now work out your calories and macros for your goal.
Calorie calculator