Daily protein calculator
Find out in seconds how many grams of protein you need per day. We set it by body weight — the correct way — adjusted for your goal (maintain, lose fat, build muscle or performance) and how much you train, following the sports-nutrition consensus.
Your daily protein
150 g/day
2 g per kg
Renzy adds up protein from each plate with a photo and tells you how many grams are left today.
Estimate based on the sports-nutrition consensus (1.2–2.4 g/kg). Not medical advice; with kidney issues, ask your doctor.
How is your protein need calculated?
Protein is set per kg of body weight, not as a % of calories. The general reference for healthy active adults runs from 1.2 g/kg (sedentary, maintenance) up to 2.2 g/kg (a fat-loss deficit, muscle gain or strength sport). In a deficit it pays to raise it (~2.0 g/kg) to protect muscle. We start from your goal, adjust for activity, and clamp to a safe 1.2–2.4 g/kg window. Spreading protein across 3-4 meals of 20-40 g optimizes muscle synthesis.
FAQ
How much protein should I eat a day?
It depends on your weight and goal — roughly 1.6-2.2 g per kg if you train or are losing fat. A 75 kg person who trains would land at 120-165 g/day.
How much protein to build muscle?
Around 1.6-2.2 g/kg with a slight calorie surplus and strength training. More than that does not add more muscle.
Is high protein bad for the kidneys?
In healthy people, high protein intakes (up to ~2 g/kg or more) do not harm the kidneys per the evidence. Caution only applies if you already have kidney disease — ask your doctor first.
How much protein per meal?
Splitting it into 3-4 meals of ~20-40 g each maximizes the muscle-synthesis stimulus through the day.