Free protein calculator
How much protein do you need per day?
Get your daily protein target - in grams and per meal - based on your bodyweight and goal. Free, instant, and no signup. The macro that matters most for how your body looks.
Fill in your details and your result appears here instantly.
Why protein is the macro that matters most
Of the three macros, protein is the one most people under-eat - and the one that changes how your body looks. It builds and repairs muscle, keeps you full so you eat less without trying, and has the highest "thermic effect" (your body burns more calories just digesting it). Whether you're losing fat or building muscle, getting enough protein is the single highest-leverage nutrition habit. This calculator sets your target per pound of bodyweight, tuned to your goal.
In a deficit, protein + training tells your body to burn fat, not muscle.
The most satiating macro - hit your protein and hunger takes care of itself.
Every gram of new muscle is built from protein. No protein, no progress.
The number isn't the hard part. Doing it every day is.
Anyone can get a target. The reason most people never see results is what happens next: the guessing, the tedious logging, the "what do I even eat" at 6pm. Ask Your Coach removes all of it. Say what you ate and it logs it for you. Ask what to eat and it hands you a meal that fits these exact numbers. It learns your food, your schedule, and your goals - so the healthy choice becomes the easy choice.
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Common questions
How much protein do I need per day?
A good target is roughly 0.9 to 1.1 grams of protein per pound of bodyweight. This calculator leans to the higher end when you are losing fat (to protect muscle in a deficit) and around 1g per pound when building. So a 175 lb person aiming to lose fat would target around 190g of protein a day.
Do I need more protein to lose fat or to build muscle?
Slightly more when losing fat, which surprises people. In a calorie deficit your body is more likely to burn muscle for energy, so extra protein plus training tells it to keep the muscle and burn fat instead. When building, protein around 1g per pound is plenty - the surplus does the rest.
Can you eat too much protein?
For healthy people, moderately high protein is safe and actually helps - it keeps you full and protects muscle. There is no real benefit far above ~1.1g per pound for most people, so once you hit your target, spend the rest of your calories on carbs and fat to fuel training.
How do I actually hit my protein target?
Anchor each meal around a protein source (eggs, chicken, Greek yogurt, fish, a shake) and the daily number takes care of itself. The hard part is tracking it - which is exactly what Ask Your Coach handles: say what you ate and it logs the protein for you, and tells you how much you still need.
What foods are highest in protein?
Lean meats and fish, eggs and egg whites, Greek yogurt and cottage cheese, and whey protein are the most efficient - lots of protein for relatively few calories. Beans, lentils, and tofu are solid plant options. Ask Your Coach can build a plate around whatever you actually keep in your kitchen.