Protein Target Calculator
Set a simple daily protein range in grams from your body weight and goal, then open meal plans built around it.
Protein Target Calculator
How the range is set
The calculator multiplies your body weight in kilograms by a range per kilogram that depends on your goal: 1.6 to 2.0 g for fat loss, 1.4 to 1.8 g for maintenance and 1.8 to 2.2 g for muscle gain. These sit within the ranges commonly used in sports nutrition for people who train.
A range is more useful than a single number. Hitting anywhere inside it is a good week; chasing the exact top figure every day is not necessary.
Making the number practical
Spread protein across the day rather than leaving it to dinner. Dividing your daily range by the number of times you eat gives a per-meal figure that is much easier to plan around.
Eggs, Greek yogurt, fish, chicken, tofu, beans and lentils all do the work without powders. The Protein Value Comparator shows what each costs per 30 g of protein, which varies more than most people expect.
Worked example
- A 75 kg person aiming for fat loss gets a range of 120 to 150 g a day. Across four eating occasions that is roughly 30 to 38 g each.
- An 85 kg person aiming to gain muscle gets 153 to 187 g a day.
Common questions
Do I need protein powder to reach my target?
No. Most people can reach a sensible range from ordinary food. Powder is a convenience rather than a requirement, and whether it is cheaper than food depends on what you compare it with.
Is a high-protein diet safe?
For most healthy adults the ranges here are within normal use. If you have kidney disease or another medical condition, or are pregnant, speak to a GP or registered dietitian before raising your intake.
Should I use my current weight or my goal weight?
Use your current weight. The ranges are set against the body you have now and move as it changes.
Related
General planning estimates only, not medical or dietary advice. Speak to a GP or registered dietitian about clinical needs.