THRYVE · NUTRITION

How much protein do you actually need?

"Get more protein" is useless without a number. Your target depends on your body and your goal — building muscle, losing fat while keeping muscle, or just staying healthy. Answer a few questions and we'll give you a real daily target, how much per meal, and your gap to close.

Your daily protein target

—g/day

Enter your weight to estimate it.

Per meal

—

Pick a goal below.

About you & your goal

A few honest inputs make this yours, not a generic rule of thumb.

Body weight

Units

Your main goal

Meals per day

Protein now (g/day, optional)

Anything we should know? A kidney conditionProtein needs there are set by your care team, not a calculator. Pregnant or breastfeedingNeeds shift — follow your prenatal provider. On a GLP-1 / eating much lessProtein matters more to protect muscle.

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Protein per common food, easy ways to hit your number without cooking all day, and how to split it across meals. No spam.

General educational estimate, not medical advice. Protein needs vary with training, health, and medications; kidney disease, pregnancy, and some conditions change them — consult a healthcare provider or registered dietitian. This tool does not diagnose, treat, cure, or prevent any condition, and makes no weight-loss promises. Targets use widely cited ranges: ~0.8 g/kg (baseline) up to ~1.6–2.2 g/kg (building or preserving muscle).

These statements have not been evaluated by the FDA.