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How much protein do I need per day?

Short answer: for most adults who train, between 1.4 and 2.2 grams per kilogram of body weight per day. The higher end while losing fat, to protect muscle.

The exact answer depends on your weight and your goal. Calculate it here in seconds and walk away with a realistic band, not a magic number.

Where these numbers come from

The bands in this calculator reflect the usual ranges in sports nutrition literature (ISSN-style position stands and reviews on hypertrophy and fat loss): 1.4–1.8 g/kg for active maintenance, 1.6–2.2 g/kg for building muscle and 1.8–2.4 g/kg in a calorie deficit.

The official minimum recommendation (0.8 g/kg) exists to prevent deficiency in sedentary populations, not to optimise body composition. If you train, your reasonable target is clearly above it.

How to hit your daily protein without suffering

Anchor every meal to one main source: eggs, dairy, legumes, fish, meat, tofu or soy products.
Spread it across 3–5 meals: roughly 0.4 g/kg per meal is a practical, flexible reference.
High-protein dairy (Greek yogurt, skyr, cottage cheese) solves breakfasts and snacks with minimal effort.
On vegan diets, combine legumes and grains across the day and aim for the top of your band.

The usual failure: thinking you hit it while falling short

Almost everyone overestimates their protein intake. An unplanned normal day usually lands at 0.8–1.2 g/kg: toast for breakfast, pasta for lunch, something quick for dinner.

This is where tracking makes the difference. Biokode counts the protein in every meal you log (by photo, voice or text) and at the day close tells you whether you fell short and what to change tomorrow, with numbers instead of guesswork.

Frequently asked questions

Is eating "too much" protein dangerous?

In healthy adults, intakes within common sports ranges (up to ~2.4 g/kg) have not shown kidney or liver harm in the available evidence. With pre-existing kidney disease, ask your doctor.

Do I need protein shakes?

They are not required: they are powdered food, useful for convenience. If you reach your band with whole foods, they add nothing extra; if you struggle to reach it, they are a practical, cheap tool.

Is plant protein "worth" the same as animal protein?

With a sufficient daily total and varied sources, the practical difference is small. Plant sources tend to be slightly lower in leucine, which is why aiming at the top of your band helps.

Does protein timing after training matter?

Much less than once believed. Your daily total, spread reasonably across the day, matters far more than a 30-minute "anabolic window".

Should I count the protein in bread, rice or pasta?

Yes: all protein counts toward the total, wherever it comes from. "Non-protein" foods can quietly add 20–30 g per day. An automatic tracker adds it up for you.

Let Biokode track your protein automatically

Log your meals with a photo or a sentence and Biokode adds up the protein for you. And if you are short, it tells you at the day close so you hit your target tomorrow.

Keep going

Full macro calculator Eating to build muscle Calorie calculator (TDEE)Log food by voice

The bands shown are guidelines for healthy adults who train and do not replace advice from a registered dietitian or doctor.