Free Tool
Daily Protein Calculator
How many grams of protein you should eat per day, based on your weight and your goal.
Why protein matters
Protein is the nutrient that repairs and builds muscle, keeps you full, and protects the muscle you have when you are losing fat. Most people who are training do not eat enough of it. Hitting a daily target, spread across your meals, is one of the highest-return changes you can make.
Pair your protein target with your daily calories and a step goal, or let Georgia build it into a custom nutrition plan.
These calculators give general estimates for healthy adults and are not medical or dietary advice. Talk to Georgia or your doctor before making big changes, especially if you have a health condition.
Common Questions
How much protein do I need per day?
It depends on your body weight and goal. General health sits around 0.8 to 1.0 grams per kilogram of body weight. Active people aiming to build or keep muscle usually do best between 1.6 and 2.2 grams per kilogram. The calculator turns that into a daily gram target for you.
Can I eat too much protein?
For healthy adults, protein in the ranges here is safe and useful. Very high intakes offer little extra benefit for most people. If you have a kidney condition, check with your doctor first.
Does the source of protein matter?
Getting enough total protein matters most. A mix of sources, meat, fish, eggs, dairy, legumes, and supplements if needed, covers your bases. Georgia's nutrition plans build this around foods you actually like.