How much protein per day?

Many active adults use a target around 1.6–2.2g protein per kg body weight for muscle goals, while general needs may be lower. Exact needs vary by health status and goal.

Quick practical example

For most users, the best approach is to estimate your daily calorie needs first, then adjust portions gradually. Keep protein consistent, measure high-calorie items like oil, sugar and fried foods, and avoid extreme diet changes that you cannot maintain.

How to use this on CalorieMetrica

Use the related calculator below to check calories, macros or daily targets. Then save the result, compare foods, or build a meal plan using the planner tools.

This guide is for general education only. For diabetes, pregnancy, kidney disease, eating disorders or any medical condition, consult a qualified healthcare professional.