Protein Calculator

How Much Protein
Do You Need?

Calculate your daily protein target to build muscle, support recovery, and reach your fitness goals.

Enter Weight

What is your goal?

Maintain
Maximize Gains
Cut & Maintain

Your Daily Protein Target

Based on your weight of 180lb

Minimum
0.7g per lb
126g
per day
Optimal
1g per lb
180g
per day
High End
1.2g per lb
216g
per day

Muscle Growth vs Protein Intake

0%50%75%100%Muscle Growth Response

Maximizes muscle growth and recovery for most people. The sweet spot for bodybuilders and consistent gym-goers.

What This Means For You

For Muscle Growth
Aim for the optimal range daily to build and maintain lean muscle.
For Cutting
Stay toward the higher end to help preserve muscle while in a calorie deficit.
For Maintenance
The lower end is usually sufficient to maintain your progress between training blocks.

Sources: Morton et al. (2018) Br J Sports Med. A systematic review of 105 randomized controlled trials.

Frequently Asked Questions

How much protein do I need per day?

For most active people, 0.7–1.2g of protein per pound of bodyweight (1.5–2.65g/kg) per day covers the full range from maintenance to aggressive muscle building. The optimal target for muscle growth is around 1.0g per pound (2.2g/kg). Use the calculator above to get your personalized target based on your weight and goal.

How much protein do I need to build muscle?

Research consistently supports 1.0g of protein per pound of bodyweight (2.2g/kg) as the optimal daily target for muscle growth. This is enough to maximally stimulate muscle protein synthesis for most people. Going higher (up to 1.2g/lb) is not harmful but provides diminishing returns for muscle building specifically.

How much protein do I need to lose weight?

When cutting, protein needs increase. Aim for 1.0–1.2g per pound of bodyweight (2.2–2.65g/kg) to preserve lean muscle while in a caloric deficit. Higher protein intake also increases satiety and has a higher thermic effect, making it easier to stay in a deficit without losing muscle.

Is 1g of protein per pound of bodyweight enough?

Yes — 1g per pound (2.2g/kg) is the most well-supported target in the research for maximizing muscle protein synthesis. A 2018 meta-analysis by Morton et al. of 105 randomized controlled trials found that protein intakes beyond approximately 0.73g/lb (1.62g/kg) provided no additional benefit for muscle gain in most individuals.

How much protein do I need if I weigh 180 lbs?

At 180 lbs, your daily protein targets are: Minimum 126g (0.7g/lb), Optimal 180g (1.0g/lb), and High End 216g (1.2g/lb). For muscle building, aim for the Optimal range. If you're cutting, stay toward the High End to preserve lean mass.

How much protein do I need on Ozempic, Wegovy, or Mounjaro?

On GLP-1 medications, aim for the high end: 1.0–1.2g of protein per pound of bodyweight (2.2–2.65g/kg) per day. Data from the STEP trials shows that roughly 39% of weight lost on semaglutide comes from lean muscle — significantly higher than with traditional dieting. The appetite suppression these medications cause makes it harder to hit protein targets, so prioritizing protein at every meal and using protein shakes to close the gap is especially important.

Can you eat too much protein?

For healthy individuals, high protein intakes (up to 1.5g/lb or more) are safe and well-tolerated. The concern about kidney damage from high protein applies only to people with pre-existing kidney disease. For healthy people, excess protein is simply metabolized for energy. The practical limit is more about calories and food volume than safety.