Protein Calculator
Find how much protein to eat each day for your goal. Protein is the macro most people under-eat — and the one that matters most for keeping muscle.
Stay at your current weight
How much protein do you need?
For active people, a common evidence-based range is 1.6 to 2.2 grams per kilogram of bodyweight per day (roughly 0.7–1.0 g per pound). Aim toward the higher end when you’re losing weight — extra protein helps preserve muscle in a calorie deficit and keeps you fuller.
Why protein gets special attention
Of the three macros, protein is the one worth tracking most closely. It builds and protects muscle, has the biggest effect on fullness, and takes more energy to digest. Hitting your protein target consistently is one of the highest-impact things you can do — whether your goal is fat loss, muscle gain, or just feeling better.
Tracking protein without the hassle
A target only helps if you can keep up with it. Instead of weighing chicken and logging every gram, MacroThis lets you say what you ate and tracks your protein automatically. Protein is front and center in the app, so you always know how close you are to your goal.
These calculators provide general estimates using standard formulas (Mifflin-St Jeor) and common defaults. They are not medical, dietetic, or fitness advice. For guidance specific to you, talk to a doctor or registered dietitian.