Protein calculator.
Enter your weight and pick an activity level. The calculator returns a daily protein target in grams, conservative enough to hit on a calorie deficit while still preserving lean mass.
Common questions.
How is the protein target calculated?
Grams per pound of body weight times a multiplier for activity level. Sedentary is 0.6 g/lb, light activity is 0.8 g/lb, athletic or lifting heavy is 1.0 g/lb. The active range covers most adults losing weight; athletes may need more.
Why does protein matter on a weight-loss diet?
Protein preserves lean mass on a calorie deficit, helps with satiety so you eat less of everything else, and has a higher thermic effect than carbs or fat (the body burns more calories digesting it). Hitting protein is the single most studied lever in weight-loss nutrition.
Should I use my current weight or my goal weight?
Most evidence-based guidelines use current weight while losing, which is what this calculator does. If you have a lot to lose, some clinicians prefer using a target weight to avoid over-shooting protein at the start. Talk to your prescriber or a dietitian.
Is more protein always better?
No. Above roughly 1.5 g/lb the marginal benefit drops sharply and you start crowding out fiber, fats, and micronutrients. Hydration and kidney function matter too; talk to your prescriber if you have any kidney concerns before going high-protein.
Want protein tallied across every meal?
Weight Commit is a private logbook for your weigh-ins, doses, and macros. Sign-ups for US residents outside Illinois, Texas, and Washington open soon.
See the logbook