Free Protein Calculator
Calculate how much protein you need per day based on your weight, fitness goals (muscle gain, weight loss, maintenance), and special conditions (GLP-1 medications).
Medical Disclaimer
This calculator provides general nutritional guidance based on scientific research. Before making any significant changes to your diet or protein intake, especially if you have existing health conditions, kidney problems, or are pregnant or breastfeeding, please consult with a qualified healthcare provider, registered dietitian, or your doctor. Individual needs may vary based on your specific health circumstances.
Why Your Protein Goal Is Unique
Everyone's protein requirements are different. Your optimal daily protein intake depends on three key factors: your body weight, your fitness goals, and your current body composition. Our calculator uses the same science-backed formula as the Protein Pal app to give you a personalized protein goal.
The Science Behind the Numbers
Maintenance: 0.38g/lb (0.83g/kg)
If your goal is general health and maintaining your current muscle mass, research suggests 0.38g per pound of body weight (0.83g/kg) is sufficient. This exceeds the RDA of 0.36g/lb and provides an adequate buffer for daily protein synthesis (Phillips & Van Loon, 2011, Journal of Sports Sciences).
Muscle Gain: 0.73g/lb (1.6g/kg)
For building muscle, the evidence consistently points to 0.73g per pound (1.6g/kg) as the optimal intake. A comprehensive meta-analysis by Morton et al. (2018) examined 49 studies and found this level maximizes muscle protein synthesis during resistance training, with minimal additional benefit beyond 1.0g/lb (Morton et al., 2018, British Journal of Sports Medicine).
Fat Loss: 0.82g/lb (1.8g/kg)
When in a calorie deficit for fat loss, higher protein intakes help preserve lean muscle mass. Research by Longland et al. (2016) demonstrated that 0.82g per pound (1.8g/kg) was significantly more effective than lower intakes at maintaining muscle during weight loss (Longland et al., 2016, American Journal of Clinical Nutrition).
GLP-1 Medications: Higher Protein for Muscle Maintenance
If you're taking GLP-1 receptor agonist medications like semaglutide (Ozempic, Wegovy) or tirzepatide (Mounjaro), you'll benefit from higher protein intake. These medications cause rapid weight loss, and research shows that up to 40% of this weight loss can be muscle rather than fat.
A 2024 analysis by Cava et al. found that approximately 40% of total weight loss in semaglutide users was lean mass. Studies by Ida et al. (2024) and Billingsley et al. (2024) support higher protein intake (approximately 1.0g/lb or 2.2g/kg) to help maintain muscle mass during GLP-1 treatment.
The calculator automatically recommends 1.0g/lb (2.2g/kg) when you select GLP-1 medication to support muscle maintenance during treatment.
Special Adjustment: Starting With Significant Weight to Lose
If you're starting with a higher body fat percentage (Men: >25%, Women: >35%) and are not on GLP-1 medication, using your total body weight can overestimate your protein needs. In this case, the calculator applies a moderate adjustment using 0.38g/lb (0.83g/kg) to provide adequate protein based more on your lean body mass, regardless of your fitness goal. This approach is consistent with recommendations from obesity and body composition research (Heymsfield et al., 2007).
This ensures you get enough protein to support muscle maintenance and metabolic health without excessive intake based on body fat tissue, which requires less protein than lean tissue.
How to Use Your Results
Once you have your goal:
- Track consistently - Use Protein Pal to log your daily intake
- Spread it out - Distribute protein across 3-4 meals for optimal muscle protein synthesis
- Choose quality sources - Include a mix of animal and plant proteins
- Adjust as needed - Recalculate if your weight or goals change
Common Questions
Q: Is this the same calculation as the Protein Pal app?
Yes! This calculator uses the exact same formula as the iOS and Android app, ensuring consistency across platforms.
Q: Should I check the GLP-1 medication box?
Yes, if you're taking semaglutide (Ozempic, Wegovy), tirzepatide (Mounjaro), liraglutide (Saxenda), or other GLP-1 receptor agonists. These medications cause rapid weight loss, and research shows higher protein intake (1.0g/lb or 2.2g/kg) is essential to preserve muscle mass during treatment.
Q: Should I check the "significant weight to lose" box?
Check this box if you have a higher body fat percentage (Men: >25%, Women: >35%) or are classified as significantly overweight, and you're NOT on GLP-1 medication. This adjusts the calculation to be based more on lean body mass rather than total body weight, giving you a more appropriate protein goal.
Q: Can I eat too much protein?
For healthy individuals with normal kidney function, protein intakes up to 1.0g/lb (2.2g/kg) are considered safe according to extensive research (Antonio et al., 2016, JISSN). However, extremely high intakes beyond this offer no additional benefit.
Q: What about protein timing?
While total daily intake is most important, research suggests consuming 20-40g of protein per meal, spaced 3-4 hours apart, optimizes muscle protein synthesis (Schoenfeld & Aragon, 2018).
Ready to Track Your Protein?
Now that you know your target, the next step is tracking your daily intake. The Protein Pal app makes it simple to log your meals, track your progress, and hit your protein goals consistently.