Protein Calculator
Protein is essential for maintaining muscle, supporting metabolism, and promoting recovery, especially when your goal is to lose fat, maintain weight, or gain strength. This calculator estimates how much protein you need each day based on your activity level and goal.*
Weight
Intent
Activity level
*Protein targets are based on general guidelines using weight and activity level. Individual needs may vary due to age, muscle mass, health conditions, or dietary restrictions. The protein calculator does not determine eligibility for medical medication. A licensed provider must review your full health history to make personalized recommendations.
Your protein intake recommendations:
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grams per day
Protein intake based on your intent:
Lose weight
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Maintain weight
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Muscle gain
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How to Use the Protein Calculator for Weight Loss
This calculator helps you figure out exactly how much protein you need each day to support healthy weight loss — customized to your height, activity level, and goals.
You’ll get:
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Your daily protein target in grams
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How much protein to aim for at each meal
Why Protein Matters for Weight Loss
Protein isn’t just for building muscle — it’s key to sustainable fat loss because it:
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Keeps you fuller for longer
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Helps control cravings
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Supports muscle retention while losing fat
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Boosts calorie burn by supporting lean muscle mass
Research also shows high-protein diets can help prevent weight re-gain after weight loss.
Choosing Your Activity Level
Your activity level affects your protein needs. Use this quick guide:
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Sedentary: Little to no exercise
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Light: 1–2 days/week of activity
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Moderate: 3–5 days/week
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Heavy: 6–7 days/week
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Very heavy: Intense training daily
The more active you are, the more protein you need for recovery and muscle growth.