Protein Calculator for Weight Loss and Muscle Gain

This protein calculator estimates how much protein you need each day based on your current weight, activity level, and goals, giving you a clear starting point to help you lose weight or build muscle effectively.

This protein calculator gives a general estimate and isn't medical advice. Everyone's body is different. For guidance that’s tailored to your health and goals, it’s always best to speak with a healthcare provider.

Whether you want to lose weight , build muscle, or maintain your results, this protein calculator is designed to guide you toward your goals.

It factors in your current weight, goal, and activity level to provide a practical daily protein target to help you eat with intention and fuel your progress. Simply enter your details and hit “calculate.” In seconds, you’ll get a personalized protein goal in grams per day and grams per meal.

Including more protein in your diet can help you stay satisfied longer, lose weight , and build muscle when paired with regular exercise. Studies also show that your current body size can be a good starting point for determining your daily protein needs. That’s because it reflects the energy your body uses right now as you work toward your goals.

Your protein needs depend on what you’re working toward, which is why this protein calculator factors in your goal.

Lose weight , which gives you a protein target to support fat loss while helping you maintain or build muscle.

Maintain weight, which gives you a protein target to sustain energy, weight, and muscle over time.

Build muscle, which gives you a higher protein target to help your body recover and grow stronger.

Your activity level helps fine-tune your protein target. The more active you are, the more protein your body needs to recover and maintain muscle.

Sedentary: Little to no weekly exercise — mostly seated during work or daily activities.

Light: One to two days per week of low-intensity movement, such as casual walking , stretching, or gentle yoga.

Moderate: Three to five days per week of moderate activity, such as brisk walking, cycling, or consistent gym workouts.

Active: Five to six days per week of structured training or physically demanding work.

Very active: Intense exercise almost every day, often combining cardio and strength training.

Extremely active: High-volume or competitive-level training once or twice daily. (Protein needs are highest for recovery and performance.)

Protein’s role in preserving and building lean muscle mass can also boost your basal metabolic rate (BMR), which is the number of calories your body burns at rest. A higher BMR means your body burns more calories throughout the day, even when you’re not exercising.

This effect can be especially helpful if you’re losing weight quickly, such as while taking a GLP-1 medication . Preserving muscle mass helps maintain a healthy metabolism, keeping your body burning calories efficiently even as the number on the scale drops.