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Protein Calculator
Protein is what keeps muscle on your frame while fat comes off. Find the daily target that fits your weight, your goal and how much you train.
Why protein decides what you lose
Cut calories and your body will take the weight from somewhere. Protein is most of what decides whether that somewhere is fat or muscle.
Muscle is expensive tissue, and a body short on protein in a calorie deficit will break it down without hesitation. Eat enough and you give it a reason not to.
Two people can lose the same twenty pounds and end up with completely different bodies. Protein is the largest part of that difference.
It also happens to be the most filling of the three macronutrients and the most expensive to digest, so a higher-protein day tends to leave you fuller on fewer calories.
How much you actually need
Grams per kilogram of body weight per day. The range you sit in depends on your goal and how hard you train.
These ranges come from the International Society of Sports Nutrition position stand. Note that losing weight calls for more protein than maintaining, not less, which is the opposite of how most people eat when they start a diet.
Hitting the number without thinking about it
A daily total is easy to miss by accident. Spreading it out makes it almost automatic.
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Anchor every meal with protein
Decide the protein first and build the rest of the plate around it. Roughly 25 to 40 grams per meal covers most targets across four eating occasions.
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Fix breakfast first
It is where most people lose 20 or 30 grams before the day starts. Swapping cereal or toast for eggs, Greek yoghurt or a shake usually closes the whole gap on its own.
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Weigh a few things once
You do not need to track forever. A week of weighing your usual portions teaches you what 40 grams looks like, and after that you can eyeball it.
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Keep an easy option on hand
Cottage cheese, tinned fish, a shake. Something that takes no cooking, for the days when the plan meets reality.
Four things worth getting straight
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High protein does not damage healthy kidneys
The concern comes from people who already have kidney disease. In healthy adults, intakes in these ranges have not been shown to cause harm. If you have a kidney condition, that is a conversation to have before changing anything.
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You can use more than 30 grams at a sitting
The idea that anything above 30 grams is wasted does not hold up. Larger servings are used, just more slowly. Spreading protein out helps, but a big dinner is not thrown away.
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Plant protein works, with attention
Plant sources tend to be lower in leucine and less complete, so plant-based eaters do better aiming at the upper end of the range and varying their sources across the day.
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Protein without training only goes so far
Protein supplies the material; resistance training is the signal to use it. Without the training stimulus, extra protein protects far less muscle than it could.
Protein matters more on a GLP-1, not less
Appetite drops sharply on GLP-1 medication, and with it goes total intake. Weight comes off quickly, but without deliberate protein and resistance training a meaningful share of that loss is muscle rather than fat.
Eating enough is harder when you are not hungry, which is exactly when it counts most. Momentum Health 360 reviews your full history, current medications and goals, and tells you plainly what your options are.
Contact Momentum Health 360Protein, answered
How much protein do I need a day?
For most adults losing weight or building muscle, 1.6 to 2.2 grams per kilogram of body weight. Maintaining sits lower, at 1.2 to 1.6. For someone around 70 kg that works out near 110 to 155 grams a day while dieting.
Should I eat more protein when losing weight?
Yes, and this surprises people. A calorie deficit is exactly when your body is most willing to break down muscle, so protein needs go up rather than down. At least 1.6 grams per kilogram is the figure most often cited for protecting lean mass.
Is too much protein bad for you?
In healthy adults, intakes in these ranges have not been shown to cause harm. The kidney concern applies to people who already have kidney disease. If you have a kidney or liver condition, speak to a clinician before increasing intake.
How much protein per meal?
Roughly 25 to 40 grams across four eating occasions covers most daily targets. Spreading it out is easier to hit and slightly better for muscle than loading it all into dinner.
Do I need protein powder?
No. It is convenience, not magic. Food covers the target perfectly well. Powder simply makes 30 grams take fifteen seconds, which matters on the days you would otherwise miss.
How much protein on a GLP-1 medication?
The same targets, but they are harder to reach because appetite is much lower. Prioritise protein at every meal, eat it first, and use shakes when solid food is unappealing. Contact Momentum Health 360 to talk through what applies to you.
Other tools that help
Protein is one part of the plan. These cover the rest.
Medical disclaimer. This calculator and the information on this page are for general educational purposes and are not medical advice, diagnosis or treatment. Protein targets are general guidelines based on body weight and activity, and cannot account for kidney or liver conditions, pregnancy, age-related needs or medication. It does not determine eligibility for any medication or programme. Contact Momentum Health 360 about your individual health before changing how you eat, train or take medication.
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Protein targets are general guidelines based on body weight and activity. They cannot account for kidney or liver conditions, pregnancy or medication, and do not determine eligibility for any programme. Contact Momentum Health 360 for personalized guidance.