Protein calculator
Estimate a daily protein target in grams based on body weight and your goal (lose, maintain, gain).
Result
115g/day
1.6 g/kg
Common ranges: 1.6 g/kg for maintenance, 1.8 g/kg for muscle gain, around 2.0 g/kg when dieting to preserve muscle.
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GudFude provides estimates and is not medical advice.
Frequently asked questions
+Is more protein always better?
Up to around 2.2 g/kg there are clear benefits for many people. Beyond that, returns diminish for most goals.
+Do I need protein powder?
No. Food-first works well. Powder is convenient but not required.
+What if I have kidney concerns?
Talk to a qualified clinician before raising protein significantly.