Free tools / Protein Calculator
Protein Calculator
How much protein do you need while cutting? Get a daily gram target based on your body weight and training.
Enter your age, height and weight to see your numbers.
Estimate based on the Mifflin-St Jeor equation. General wellness information, not medical advice.
Numbers are the easy part.
FIIT turns a photo of your meal into calories and macros, then coaches you daily so you actually hit the target.
Free to download · iPhone · Android coming soon
Why protein matters when losing fat
Protein keeps you fuller than carbs or fat, has the highest thermic effect of the three macros, and, combined with resistance training, helps you keep muscle while you lose fat. Research on people in a calorie deficit generally supports around 1.6–2.2 g per kg of body weight (0.7–1 g per lb) per day.
How this calculator picks a number
If you train with weights or exercise hard 3+ times a week we use 1.8 g/kg; otherwise 1.6 g/kg. The range shown runs from 1.4 to 2.2 g/kg. You do not need to be exact, hitting within about 10% of the target most days is what counts.
Hitting it in practice
Spread it over 3–4 meals, build each around a protein source, and log it. Photo logging in FIIT shows protein, carbs and fat per meal so you can see at a glance whether you are on track.
Frequently asked questions
How much protein do I need to lose weight?
A good target for most people in a deficit is 1.6–2.2 g of protein per kg of body weight per day (0.7–1 g per lb).
Is too much protein bad for you?
For healthy people, intakes in this range are generally considered safe. If you have kidney disease or another medical condition, check with your doctor first.
Do I need protein shakes?
No. Shakes are a convenient way to close a gap, but whole foods can get you there.
FIIT provides general wellness information, not medical advice. Consult a healthcare professional before changing your diet.