Free Protein Calculator
Protein is one of the most important nutrients for building muscle, preserving lean mass during weight loss, and supporting recovery. Our free Protein Calculator helps you estimate how much protein you should eat each day based on your body weight and fitness goal.
Why Protein Matters
Protein provides the amino acids your body needs to repair muscle tissue, support recovery after exercise, and maintain lean body mass. Eating enough protein can also improve satiety, making it easier to stick to your nutrition plan.
How Much Protein Do You Need?
While everyone is different, research generally recommends:
Muscle Gain: 1.6–2.2 g per kg of body weight
Fat Loss: 1.8–2.4 g per kg of body weight
Maintenance: 1.2–1.8 g per kg of body weight
Our calculator uses these evidence-based ranges to provide a personalised recommendation.
Is More Protein Better?
Not necessarily. Once your daily protein needs are met, eating significantly more is unlikely to produce additional muscle growth. Consistency, resistance training, total calorie intake, and recovery all play major roles in achieving your fitness goals.
Turn Numbers Into Results
Knowing your protein target is useful, but real progress comes from consistently applying it. TheBean.ai fitness coach goes beyond calculators by creating personalised workout plans, tracking your progress, and adapting your recommendations as your goals and performance change.
