Protein calculator
Work out how much protein to eat a day from your bodyweight and goal. Protein keeps you full, protects muscle while you lose fat, and is the macro most people fall short on.
Protein calculator
Bodyweight
Goal
PROTEIN A DAY
160 g
About 2 g per kg of bodyweight. Spread across the day, that is roughly 40 g per meal over four meals.
Hit it without the spreadsheet
forme tallies your protein from a scan, a photo or a quick description, and leans your food score towards high-protein choices that fit your goals.
How much protein do you need?
For most people, somewhere between 1.2 and 2.2 grams per kilogram of bodyweight a day. The higher end helps when you are losing fat (it protects muscle and keeps you full) or building it; the middle is a solid everyday amount. This calculator uses sensible figures within that range for each goal.
Does timing matter?
Far less than the daily total. Hitting your overall target matters most; spreading it fairly evenly across meals (rather than one big hit) is a small bonus, not a rule.
Common questions
- How much protein should I eat a day to lose weight?
- Around 1.6 to 2.2 g per kg of bodyweight. Higher protein in a calorie deficit protects muscle and keeps you fuller, which makes the deficit easier to hold. For an 80 kg person that is roughly 130 to 175 g a day.
- Can you eat too much protein?
- For healthy people, very high intakes are generally safe but offer little extra benefit past about 2.2 g/kg. If you have kidney issues, check with a doctor first. This is food guidance, not medical advice.
- Do I need protein shakes?
- No. Shakes are convenient but not required. Whole foods like chicken, fish, eggs, dairy, beans and tofu can cover your target. A shake just helps if you struggle to hit it from food.