How much protein do you need per day?

Protein supports many functions in the body, including maintaining muscle. A practical target should fit your current goal and be realistic enough to hit consistently.

Start with body weight and your goal

For adults who train or want to make protein a focus, a body-weight-based target is more useful than copying a number from someone else. Muscle-building and fat-loss phases often use a higher target than a general-health approach. Your individual needs can also vary with total energy intake, age, training and medical history.

Use our protein calculator for a simple starting target. It is designed to give a practical number to track, not a diagnosis or personalized clinical plan.

Consistency matters more than a perfect single meal

Instead of trying to make one meal carry the whole day, include a protein source at breakfast, lunch, dinner and snacks where it fits. Tracking for a few weeks can reveal whether your usual meals make your target easy or difficult to reach.

Adjust based on your real routine

Check your average intake and how the routine feels. If a target is consistently difficult, simplify meals, plan a protein-rich snack, or discuss your plan with a registered dietitian. People with kidney disease or other medical conditions should get individualized advice before changing protein intake.

Make it easy to track

Protein Tracker AI lets you log food by photo, voice, barcode or food library, then see daily and weekly progress. The goal is not perfection—it is a repeatable habit.