How much protein might you need?

Get an evidence-aware starting range based on your body weight, activity and goal.

STEP 1 · YOUR INPUTS

Your protein target

Adjust the inputs below. Your result updates from a simple evidence-aware model and is not medical advice.

Body weight

Weight unit

Activity / goal

Meals per day

GET THE MOST FROM YOUR RESULT

Your estimated range is a helpful starting point based on current evidence.
Individual needs can vary, so use it as a guide and adjust over time.

Use the range as a starting point
It’s a general estimate based on your inputs and the evidence.
Spread protein across your meals
Use the per-meal amount shown as a practical guide when planning your meals.
Adjust for your needs and preferences
Consider your progress, appetite, food choices and how you feel, and tweak as needed.

Educational estimate. Not medical advice.

EVIDENCE LENS

Turns a few practical inputs into a clear starting point you can use for planning and learning.

Health conditions, medications, pregnancy, unusually high training loads and individual responses can change what is appropriate.

If you have a medical condition, concerning symptoms or a clinician-directed plan, use that guidance instead of a general web estimate.

Fitness World tools are educational. They do not diagnose conditions or replace individualized medical, nutrition or training care.