Optimal Protein Calculator

Stop guessing. Calculate exactly how many grams of protein your body needs based on 2026 sports science guidelines.

Standardization model: 1.2g - 1.6g per KG scaled by activity.

Current Weight

Unit

Activity Level (Multiplier)

How It Works & Educational Guide

How To Use

Enter your current body weight.
Select your preferred measurement scale (lbs or kg).
Choose your primary fitness goal (Muscle Growth, Fat Loss, Maintenance).
Click calculate to get your optimal daily protein target.
Split this macro target across 3-5 meals for optimal absorption.

Macronutrient Formulation

Daily Protein (g) = Weight (kg) × Activity/Goal Coefficient (1.2 to 2.2)

What the results mean

Goal	Multiplier (per kg)	Description
Sedentary / Baseline	0.8g – 1.0g	The minimum amount required for basic biological function (RDA). Not recommended for optimal health.
Athletic Maintenance	1.2g – 1.6g	Ideal for runners, cyclists, and general fitness enthusiasts maintaining their current mass.
Muscle Growth (Bulking)	1.6g – 2.2g	The scientifically proven optimal range for maximizing muscle protein synthesis when weightlifting.
Fat Loss (Cutting)	2.2g – 2.6g+	Higher protein is required during a caloric deficit to prevent muscle catabolism (breakdown) and maintain satiety.

Frequently Asked Questions

How much protein do I actually need?

The baseline RDA is 0.8g per kg of body weight, but if you are active or trying to build muscle, sports science recommends 1.6g to 2.2g per kg (0.7g - 1g per pound) of body weight.

Can I eat too much protein?

While very high protein diets (above 3g/kg) are generally safe for healthy individuals, they do not offer additional muscle-building benefits and simply convert to excess calories.

Sources: International Society of Sports Nutrition (ISSN) Position Stand

Reviewed by Lion Health Team · Updated July 6, 2026

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Calculator Insights

Optimizing Your Protein Intake for Muscle and Health

Building muscle and maintaining a healthy body weight relies heavily on your protein intake. This protein calculator uses your activity level and body weight to output a precise daily target, moving beyond generic dietary advice to give you an evidence-based roadmap.

Consuming the right amount of protein prevents muscle loss during fat-burning phases and speeds up recovery after workouts. Whether you are aiming for hypertrophy or just maintaining lean mass, tracking your macroscopic nutrients is the first step to real fitness results.