Protein Calculator for Men: Daily Target
Enter your weight and how active you are to see a realistic daily protein range, based on the same evidence as our protein guide. Nothing is stored, and there is no sign-up.
Enter your weight and how active you are to see a realistic daily protein range, based on the same evidence as our protein guide. Nothing is stored, and there is no sign-up.
A useful daily target
102–136 g protein / day
Based on 1.2–1.6 g per kg of body weight.
These targets follow the same evidence as our protein guide for men: 0.8 g/kg is the official minimum to prevent deficiency, 1.2–1.6 g/kg supports the muscle you have, and gains from extra protein in men doing resistance training plateau at around 1.6 g/kg. If you have kidney disease, protein intake is a medical decision, so ask your doctor first. This tool is information, not medical advice.
How it works
Enter your weight and pick the option that matches your training, and the tool multiplies your body weight by a protein factor to give a daily range in grams, plus how many meals to split it across.
The formula and sources
It uses 0.8 to 1.0 g of protein per kg of body weight as the deficiency-prevention baseline, 1.2 to 1.6 g per kg for active men holding onto muscle, and 1.6 to 2.0 g per kg for men training to build it, with 25 to 40 g per meal. Gains from added protein in men doing resistance training plateau at about 1.6 g per kg. The figures match our protein guide.
Assumptions
- You are a generally healthy adult man.
- Weight is entered accurately.
- You do not have a condition that limits protein.
Limitations
This is a starting range, not a personalized prescription. Endurance athletes and some medical conditions change the numbers, and protein only helps if training gives it something to support.
When to see a doctor
If you have kidney disease, protein intake is a medical decision. Ask your doctor before making a big change.
Frequently asked questions
How much protein do I need to build muscle?
Between 1.6 and 2.0 g per kg of body weight a day, spread across meals. The benefit from extra protein plateaus at about 1.6 g per kg, so an 85 kg man gets little from going past roughly 140 g.
Can I hit the target without powder?
Most men can. A chicken breast, a salmon fillet, a tin of tuna, three eggs or a large tub of Greek yogurt each land near 25 to 30 g. Powder is a convenience for the days you fall short.
Does protein help with fat loss?
It keeps you full and protects muscle while you are in a calorie deficit, which makes the deficit easier to hold. It does not burn fat by itself.
Do I need more protein after 50?
Yes. Older muscle responds less to the same amount, so the recommended floor rises rather than falls. See our guide to muscle loss with age.