Protein Calculator
Enter your body weight and goal to get a daily protein target grounded in the evidence — then see how many shakes that is.
Estimates for healthy adults, based on common evidence-based ranges (~0.36–0.5 g/lb general, 0.7–1.0 g/lb building, 0.9–1.1 g/lb cutting). Not medical advice — ask your provider if you have a kidney condition. Total daily protein matters more than exact timing.
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How this protein calculator works
The math is simple: body weight × a protein factor for your goal. The calculator multiplies your weight by the low and high end of the range for your goal, shows you both, and suggests aiming for the middle.
| Goal | Grams per pound | Grams per kilogram |
|---|---|---|
| General health & maintenance | 0.36–0.5 g/lb | 0.8–1.1 g/kg |
| Build muscle / active training | 0.7–1.0 g/lb | 1.6–2.2 g/kg |
| Cutting / preserve muscle in a deficit | 0.9–1.1 g/lb | 2.0–2.4 g/kg |
A worked example. A 180 lb (82 kg) lifter trying to build muscle: 180 × 0.7 = 126 g and 180 × 1.0 = 180 g, so the target is 126–180 g of protein a day — aim for about 153 g. Split across four meals, that is roughly 38 g per meal. Entering kilograms gives the same answer; the calculator converts to pounds first (1 kg = 2.2 lb).
Where the numbers come from. The general-health range starts at 0.8 g/kg, the recommended dietary allowance, which is set to prevent deficiency in sedentary adults rather than to support training. The muscle-building range reflects meta-analyses of people doing resistance training, where extra protein keeps helping up to roughly 1.6 g/kg and levels off by about 2.2 g/kg; the International Society of Sports Nutrition puts most exercising people at 1.4–2.0 g/kg. Cutting sits highest because protein helps you hold on to muscle while calories are low.
Two things the calculator can't see. If you carry a lot of excess body fat, enter your goal weight instead of your scale weight, or the number will come out higher than you need. If you're over 50, aim for the upper half of your range, because older muscle responds less to each serving of protein. And if you have kidney disease, set your target with your doctor.
Total daily intake matters more than exact timing — hit your number across the day. For the full breakdown, read how much protein you really need per day, or our guide to protein for women.
Related: Nitro^UP whey · ISO^UP isolate · all protein
Frequently Asked Questions
How much protein do I need per day?
For most people training to build or keep muscle, roughly 0.7–1.0 grams of protein per pound of body weight per day. In a cut, aim a little higher (0.9–1.1 g/lb, about 2.0–2.4 g/kg) to preserve muscle. Spread it across your meals.
Can I get enough protein from food alone?
Many people can, but it takes planning. A protein powder like Nitro^UP or ISO^UP is a convenient way to close the gap on busy days without adding much else to your plate.
Is too much protein bad for you?
For healthy adults, higher-protein diets are well tolerated. If you have a kidney condition, talk to your healthcare provider before increasing intake.
How much protein do I need per kg of body weight?
About 1.6–2.2 g per kilogram a day if you train to build muscle, 2.0–2.4 g/kg when cutting, and 0.8–1.1 g/kg for general health. Switch the calculator to kg and it does the conversion for you.
Should I use my current weight or my goal weight?
Use your current weight if you're at a reasonable body fat. If you carry a lot of excess fat, use your goal weight — otherwise the target comes out higher than you actually need.