A worked example
A 170 lb person aiming to build muscle (1.8g/kg) has a daily protein target of about 139g.
Frequently asked questions
Why bodyweight instead of a flat number for everyone?
Protein needs scale with how much lean tissue you have to maintain or build, which correlates much more closely with bodyweight than with total calories — it's why sports nutrition guidance is almost always expressed as grams per kg of bodyweight.
Is more protein always better?
Beyond a certain point (often cited around 2.2g/kg for muscle-building goals), additional protein generally doesn't add meaningful extra benefit and just displaces calories that could go toward other macros.
This calculator provides estimates for general informational purposes only and is not medical or dietary advice. Those with kidney conditions should consult a doctor before significantly increasing protein intake.