Protein target by goal
Grams per day at your body weight for each goal.
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Diet & Nutrition
Protein Calculator
Find your daily protein target in grams from your body weight and goal — whether that is general health, endurance, building muscle, or losing fat.
Daily protein target
120 g/day
Range: 105–135 g
Per kilogram—
Per meal—
Calories from protein—
How it works
Protein needs are set relative to body weight. The general recommendation is about 0.8 g/kg, but active people, and especially those building muscle or dieting, benefit from considerably more to support recovery and preserve lean mass.
Typical targets
| Goal | g per kg |
|---|---|
| General health | 0.8–1.0 |
| Active / fitness | 1.2–1.4 |
| Endurance | 1.2–1.6 |
| Build muscle | 1.6–2.2 |
| Fat loss | 1.8–2.4 |
Frequently asked questions
Can I eat too much protein?
For healthy people, intakes up to about 2.5 g/kg are safe. Very high intakes offer no extra muscle benefit and simply displace other nutrients.
Does timing matter?
Spreading protein across 3–5 meals of 20–40 g each is slightly better for muscle than one large serving, but total daily intake matters most.