Clinician-guided weight management
Protein
Calculator
Protein is essential for maintaining muscle, supporting metabolism, and promoting recovery. See how much you need each day based on your weight, goal, and activity level.
Your protein intake recommendation
grams / day
Protein intake by goal
Protein targets are based on general guidelines using weight and activity level. Individual needs may vary due to age, muscle mass, health conditions, or dietary restrictions. Not medical advice.
Learn
How to use the protein calculator for weight loss
This calculator estimates how much protein you need each day to support healthy, sustainable fat loss — tailored to your weight, activity level, and goal.
What you'll get
You'll get:
- Your daily protein target in grams
- A rough per-meal breakdown, so you're not left guessing how to spread it across the day
Why protein matters for weight loss
Protein does more than build muscle — it's one of the most important levers for making weight loss actually stick. Specifically, it:
- Keeps you fuller for longer, so a calorie deficit feels less like constant restriction
- Helps control cravings, by stabilizing blood sugar and appetite hormones
- Protects lean muscle while you're losing fat, instead of losing muscle along with it
- Supports a higher resting calorie burn, since maintaining muscle mass keeps your metabolism working harder even at rest
There's also solid research behind the long game here: higher-protein diets are consistently linked to better weight maintenance after the initial loss — meaning protein isn't just about losing the weight, it's about keeping it off.
Choosing your activity level
Your protein target scales with how active you are — more movement means more recovery demand, which means a higher protein need. Use this as your guide:
- Sedentary. Little to no structured exercise.
- Light. Active 1–2 days a week.
- Moderate. Active 3–5 days a week.
- Heavy. Active 6–7 days a week.
- Very heavy. Intense training daily.
As a general rule: the more consistently you train, the more protein your body needs to recover and preserve — or build — lean muscle.