Free protein calculator
Protein Calculator — How Much Protein Per Day
Protein is the most important macro to get right — it builds and protects muscle, keeps you full, and burns more calories to digest than carbs or fat. Most people eat too little of it.
Enter your bodyweight and goal to see your daily protein range in grams.
Daily protein target
105–150g/day
A sensible range for your bodyweight and goal.
Estimates only, based on the Mifflin-St Jeor equation. Your real numbers depend on genetics, training, and how your body adapts — which is exactly what WhispCal measures over time.
How much protein you actually need
The old 'one gram per pound' rule is close but pricey to hit. Research points to 1.6–2.2 grams per kilogram of bodyweight for anyone training, with the higher end best when you're dieting and want to keep every ounce of muscle.
- Losing fat — 1.8–2.4g/kg: high protein protects muscle and curbs hunger
- Maintaining — 1.4–2.0g/kg: comfortable and more than enough
- Building muscle — 1.6–2.2g/kg: fuels growth without crowding out carbs
Why protein matters most in a deficit
When you cut calories, your body looks for tissue to break down for energy — and muscle is on the menu unless you give it a reason not to. High protein plus resistance training is that reason. It's the difference between losing fat and just losing weight.
It's also the most satiating macro by a wide margin, so hitting your protein target makes a calorie deficit feel far less like deprivation.
Hitting protein every day
Spread protein across your meals — roughly 0.4g/kg per meal across 3–4 meals does the job. Tracking it sounds tedious, but WhispCal makes it a 3-second voice log and keeps a running protein total so you never end the day 40g short without realising.
Frequently asked questions
How much protein do I need to build muscle?
Aim for 1.6–2.2g of protein per kilogram of bodyweight per day. There's little benefit to going much higher, and the lower end of that range still drives nearly all the muscle-building effect.
Can I eat too much protein?
For healthy people, very high protein is safe but offers diminishing returns past roughly 2.2g/kg. Those extra calories are usually better spent on carbs for training energy.
Does protein timing matter?
Total daily protein matters far more than timing. That said, spreading it across 3–4 meals of 30–50g optimises muscle protein synthesis a little better than one or two big hits.
Is plant protein as good as animal protein?
It can be — plant proteins are often lower in certain amino acids, so vegans benefit from eating a variety and aiming for the higher end of the protein range.
Keep exploring
Let WhispCal do the math automatically
These numbers are a starting point. WhispCal measures how your body actually responds — logging food in 3 seconds by voice, photo, or barcode — and auto-adjusts your targets as your metabolism changes. Free on iOS and Android.
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