Free tool
Protein Calculator
How many grams of protein to eat a day for your bodyweight and goal, plus a simple per-meal target to actually hit it.
Knowing the number is easy. Hitting it isn't.
Coachero shows your protein running total as you log, so at 3pm you know you're 40 g short with two meals left, instead of finding out at bedtime. Free to start, in your browser.
Track protein in CoacheroHow much protein do you actually need?
For anyone training, the evidence points to 1.6–2.2 grams of protein per kilogram of bodyweight per day (about 0.7–1.0 g per pound). That's well above the basic RDA, which is set to prevent deficiency, not to build or keep muscle. Within that band, lean toward the top when you're losing fat, since protein is what protects muscle while you're eating at a deficit, and the middle is plenty for maintenance and lean gaining.
Why this calculator uses bodyweight
Protein need scales with the tissue you're feeding, so grams-per-kilogram of bodyweight is the standard. This tool sets a target of about 2.0 g/kg on a cut and 1.8 g/kg otherwise, then shows the full 1.6–2.2 g/kg range around it so you can place yourself. If you're carrying a lot of excess fat, calculating from a target or lean bodyweight can be more precise; the range here still gives a solid working number.
Hitting the target
The daily total is what matters most, but splitting it across three to four meals of 30–50 g makes it far easier to reach and keeps muscle-protein synthesis topped up through the day. That's why the per-meal figure is here: it turns one intimidating daily number into four manageable ones.
Protein questions
Is more protein always better?
Up to about 2.2 g/kg, more protein helps preserve or build muscle, especially in a deficit. Beyond that there's little added benefit for body composition; the extra just replaces carbs or fat. Hit the range, then spend the rest of your calories on training fuel.
Should I count protein from all foods or just meat?
All of it: dairy, eggs, legumes, grains and protein powder all count toward the daily total. Whole-food and blended sources are fine; the number on the label is what matters.
Do I need protein right after training?
Helpful but not urgent. As long as you hit your daily total across the day, the exact post-workout timing makes only a small difference for most people.
Estimates for general fitness use, not medical or dietary advice. If you have kidney disease, follow your clinician's guidance on protein.