How much protein do you need per day?

Free calculator · takes 10 seconds · with a meal-by-meal plan

Protein targets aren't one-size-fits-all — they depend on your weight and what you're trying to do (maintain, lose fat while keeping muscle, or build). Enter both below and get your number, plus a realistic way to spread it across the day.

Why protein matters more when you're losing weight

In a calorie deficit — and especially on GLP-1 medications, where appetite drops sharply — your body will happily burn muscle along with fat unless you give it a reason not to. Adequate protein is that reason: it preserves lean mass, keeps you full longer, and costs more calories to digest than carbs or fat. That's why the weight-loss target above is higher than the maintenance one.

Easy ways to hit your number

• Anchor every meal with a palm-sized protein — chicken, salmon, eggs, Greek yogurt, tofu, or beans.
• Front-load breakfast. Hitting 30g before noon makes the rest of the day easy.
• Cook once, eat twice. Double the protein when you cook and tomorrow's lunch is done.
• Browse our high-protein recipes — every one lists protein per serving.

This calculator gives general nutrition guidance based on widely used per-bodyweight protein ranges. It isn't medical advice — if you have kidney disease, are pregnant, or take medications that affect appetite or nutrition, ask your doctor or a registered dietitian about your protein needs.