Free Tool
Protein intake calculator
Find out how much protein you should eat per day. Enter your body weight, choose your activity level and goal, and get a personalized daily protein target in grams — backed by evidence-based guidelines.
Your daily protein target
153g
Recommended range: 131–174 g per day
Maximizes muscle protein synthesis alongside resistance training.
Hitting your number is the hard part. Vero tracks your protein automatically — snap a photo of a meal or describe it, and it logs the macros toward your daily target.
Track your protein with VeroHow much protein do you need?
Protein needs are usually expressed in grams per kilogram of body weight. The right amount depends on your activity level and what you're trying to achieve. Here's how the common evidence-based targets break down:
| Goal | Protein (g/kg) | Protein (g/lb) |
|---|---|---|
| General health (RDA) | 0.8–1.0 g/kg | 0.36–0.45 g/lb |
| Active lifestyle | 1.2–1.6 g/kg | 0.55–0.73 g/lb |
| Fat loss (preserve muscle) | 1.6–2.2 g/kg | 0.73–1.0 g/lb |
| Build muscle | 1.6–2.2 g/kg | 0.73–1.0 g/lb |
Tips for hitting your protein target
- Spread protein across the day — aim for 25–40 g per meal rather than one large serving.
- Anchor each meal with a protein source: eggs, Greek yogurt, chicken, fish, tofu, lentils, or a shake.
- Track for a week to see where you actually land — most people underestimate how little they eat.
- If you have kidney disease, talk to your doctor before significantly increasing protein.
Frequently asked questions
How much protein do I need per day?
For general health, most adults need about 0.8–1.2 grams of protein per kilogram of body weight per day. Active people need more (roughly 1.2–1.6 g/kg), and those losing fat while preserving muscle or building muscle typically aim for 1.6–2.2 g/kg. Use the calculator above to get a personalized range from your weight, activity level, and goal.
How do I calculate protein for muscle gain?
To build muscle, aim for roughly 1.6–2.2 grams of protein per kilogram of body weight per day (about 0.7–1.0 grams per pound), paired with resistance training. For a 180 lb (82 kg) person that's about 130–180 grams daily. Spreading intake across 3–4 meals of 25–40 g each helps maximize muscle protein synthesis.
Is more protein always better?
Up to a point. Protein intakes around 1.6–2.2 g/kg capture nearly all the muscle and body-composition benefits for most people; going much higher rarely adds more. Very high intakes are generally safe for healthy people but offer diminishing returns. If you have kidney disease, talk to your doctor before increasing protein significantly.
Should I use my current weight or goal weight?
For most people, using current body weight works well. If you carry substantial excess body fat, some guidelines suggest calculating from a goal weight or lean body mass to avoid overestimating. When in doubt, use current weight and aim for the middle of your recommended range.
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Medically reviewed by Antonieta Rueda, MD and Ayham Shneker, MD · Last reviewed July 6, 2026
This calculator provides general estimates for informational purposes only and is not a substitute for personalized advice from a doctor or registered dietitian. Individual protein needs vary with health conditions, age, and pregnancy.