Protein calculator
Find a daily protein target based on your weight and goal, plus how to split it across your meals.
Enter your weight to see your target.
For general information only, not medical advice. Your results stay on your device.
Protein targets by goal
- General health: 0.8–1.0 g per kg of body weight
- Losing weight: 1.2–1.6 g/kg, to help preserve muscle
- Active adults: 1.2–1.6 g/kg
- Building muscle: 1.6–2.2 g/kg, with regular strength training
- Adults 65+: 1.0–1.2 g/kg
If you have a lot of weight to lose, your provider or dietitian may base your target on a goal or adjusted body weight instead of your current weight.
Losing weight on a GLP-1?
Keeping protein up is one of the best ways to protect muscle while your appetite is lower. pryma providers can help you build a plan.
Common questions
How much protein do I need a day?
The baseline recommendation for healthy adults is 0.8 grams per kilogram of body weight (about 0.36 g per pound). People who exercise, are losing weight or are older often benefit from more, commonly 1.2 to 1.6 g/kg.
Why does protein matter when losing weight?
When you eat fewer calories, your body can lose muscle along with fat. Eating enough protein and doing strength training helps preserve lean muscle. This matters especially with appetite-reducing medications, which can make it easy to under-eat protein.
Is it better to spread protein across meals?
Many people find it easier to hit their target with 25 to 40 grams per meal across three or four meals, rather than one large serving.
Can too much protein be harmful?
For most healthy adults, intakes up to about 2 g/kg are considered safe. If you have kidney disease or another medical condition, ask your provider before increasing protein.