Protein calculator
Enter your bodyweight and goal to get a daily protein target in grams, what that works out to per meal, and the reasoning behind the number.
Your details
Your daily protein
1.8 g per kg of bodyweight · 0.82 g per lb of bodyweight
bodyweight in kg × 1.8, or × 2.0 when the goal is muscle building
Free, no account, and it runs entirely in your browser.
How the target is set
Protein is prescribed per kilogram of bodyweight rather than as a share of calories, because the amount of tissue you are feeding does not change when you eat more or less of something else.
General fitness and fat loss = 1.8 g per kg
Muscle building = 2.0 g per kg
Both sit inside the 1.4 to 2.0 g per kg range the International Society of Sports Nutrition gives for physically active people. The 1.8 and 2.0 g/kg factors are transparent product defaults, not measurements of individual need.
Same figures as the plan generator. A plan built at this bodyweight will show the same protein target.
Why protein matters most in a deficit
When you are eating less than you burn, your body can cover the shortfall from fat or from lean tissue. Adequate protein plus resistance training is what pushes that balance toward fat. This is why the target does not drop when calories do, and why the fat loss and general fitness figures are identical.
Spreading it across the day
Total daily intake does most of the work, but an even spread is easier to hit and easier to digest than one enormous evening meal. The panel above divides your target across three, four and five eating occasions. Pick whichever matches how you actually eat.
Phasebuilt's own plans build meals around chicken, fish, lean meat, eggs, Greek yoghurt and tofu, or tofu, tempeh, seitan, lentils and plant protein on the vegan template. A plant-based diet reaches the same target, it just needs a wider spread of sources across the day.
Is more than this better?
Beyond roughly 2.0 g per kg the evidence for additional muscle gain in healthy adults thins out considerably, and the calories are usually better spent on carbohydrate to fuel training. This calculator cannot determine whether a higher intake is suitable for an individual. If you have kidney disease or another condition affecting protein handling, this is a question for your doctor rather than a calculator.
Free, no account, and it runs entirely in your browser.
Supported estimates
These tools provide educational estimates for healthy adults. Calorie and macro results are limited to ages 18-85, weights 35-250 kg, heights 120-230 cm, and targets of 1,500-4,500 kcal with at least 80 g carbohydrate remaining after protein and fat. Results are withheld outside this range or in the underweight BMI range. These are conservative product limits, not medical safety thresholds. Protein estimates also use the 35-250 kg range. This tool is not suitable for pregnancy, breastfeeding, postpartum recovery, eating disorders or conditions requiring individual nutrition guidance.
See the method and limitations. Your inputs are calculated locally and are not uploaded.