Protein calculator
How much protein to eat a day for your goal, whether you're losing, holding steady or gaining. Free, and no sign-up needed.
14-day free trial. FuelKey turns your numbers into real meals and a daily checklist.
See how FuelKey worksHow it works
1. Your weight
Protein needs scale with your bodyweight.
2. Your goal
1 gram per pound while losing, 0.9 while gaining, 0.8 while holding steady.
3. Rounded
Rounded to the nearest 5 grams, so it's easy to remember.
Why protein matters
Protein builds and keeps muscle and keeps you full. It matters most while losing weight, when you're eating less and want the weight that comes off to be fat, not muscle. That's why the goal is set highest then.
If you only track two things, track calories and protein. The macro calculator gives you both, plus carbs and fat.
Common questions
How much protein do I need a day?
This calculator uses 1 gram per pound of bodyweight while losing, 0.9 while gaining and 0.8 while holding steady. These are common targets for people who train.
Is that too much protein?
For most healthy adults these amounts are well within what's commonly recommended for active people. If you have kidney disease or another medical condition, check with your doctor first.
Do I need to spread it across meals?
It helps. Splitting it across three or four meals makes the daily number easier to hit, and FuelKey's meal plans are built that way.
More free tools
Not medical or dietary advice. These are estimates from standard formulas. If you are pregnant, under 18, have a medical condition or take medication that affects appetite or weight, check with your doctor before changing how you eat.