Protein target: how many grams per day do you need?
Protein is the one macro most people under-hit when dieting or trying to build/keep muscle. A good protein target is high enough to support lean mass, but not so high that it crowds out calories you need for training, carbs, and fats.
Quick protein calculator
A practical protein range (not one magic number)
Most recommendations are expressed as grams per kg of body weight. Your best target depends on:
- your goal (fat loss, maintenance, muscle gain),
- training volume,
- current body composition.
If you’re cutting (fat loss) and strength training, protein needs tend to be higher than for sedentary maintenance.
How to make your protein target “stick”
Instead of chasing perfection, build a repeatable structure:
- Pick 3–4 protein anchors (meals/snacks) you can repeat.
- Aim for a minimum per meal (e.g., 25–40g depending on body size).
- Adjust by weekly adherence, not by a single day.
Common mistakes
- Only using goal weight with no context: your current size and activity matter.
- Ignoring calories: protein sits inside a calorie budget.
- Counting “trace protein” as real: label rounding can hide small amounts.
Pair protein with a complete plan
Protein works best when it fits the rest of the plan:
- Maintenance calories to estimate your baseline calories.
- Macro calculator to split calories into protein/fat/carbs.
- Hydration planner to support training and recovery.