Tool

Protein calculator for men

Your daily protein target, in grams.

Enter your body weight and pick how active you are. Your result shows here.

Want a coach in your corner while the weight comes off? Fast28 walks you through it, one morning at a time.

Men with kidney disease or other conditions, or taking GLP-1 drugs, should set protein with their doctor.^[2]

General information, not medical advice. Ranges come from published research and expert groups, not from a doctor who knows you. Your numbers are worked out in your browser and are never sent anywhere.

Keeping muscle while you lose weight

Weight lost by eating less includes some muscle, not only fat.^[6] Muscle and bone loss are also listed among the challenges of GLP-1 treatment for obesity.^[7] Reviews point to resistance training and enough protein as the way to help keep muscle while weight comes off, with protein adequate but not excessive.^[6]^[7]

Three foods, about how much protein

2 large hard-boiled eggs100 gabout 13 g
Roasted chicken breast, half a breast, no skin86 g cookedabout 27 g
Plain lowfat Greek yogurt, one 7 oz container200 gabout 20 g

From USDA FoodData Central.^[5] Brands and cuts vary.

Where the numbers come from

National Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes: Macronutrients (summary table). Protein RDA for adults: 0.8 g per kg of body weight per day. From the full report Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.
Summary table (PDF) · Full report, summary chapter
Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013. At least 1.0 to 1.2 g per kg a day for people over 65; 1.2 or more for those who exercise; 1.2 to 1.5 for most with acute or chronic disease; people with severe kidney disease (eGFR under 30) who are not on dialysis may need to limit protein.
doi.org/10.1016/j.jamda.2013.05.021
Deutz NEP, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clin Nutr. 2014. Healthy older people: at least 1.0 to 1.2 g per kg a day.
doi.org/10.1016/j.clnu.2014.04.007
Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018. 49 studies, 1,863 people. Break point 1.62 g per kg a day (95% CI 1.03 to 2.20). Effect smaller with increasing age.
doi.org/10.1136/bjsports-2017-097608
USDA. FoodData Central, SR Legacy records: hard-boiled egg (FDC ID 173424, 12.6 g protein per 100 g, large egg 50 g), chicken breast meat only, roasted (171477, 31.0 g per 100 g, half breast 86 g), Greek yogurt plain lowfat (170903, 9.95 g per 100 g, 7 oz container 200 g). Serving figures worked out from those records.
fdc.nal.usda.gov
Cava E, Yeat NC, Mittendorfer B. Preserving healthy muscle during weight loss. Adv Nutr. 2017. Review: diet-induced weight loss reduces muscle mass; high protein intake helps preserve lean mass during weight loss; resistance-type exercise helps preserve muscle mass and improves strength; the authors conclude for a diet with adequate (but not excessive) protein plus more physical activity, particularly resistance exercise.
doi.org/10.3945/an.116.014506
Mozaffarian D, et al. Nutritional priorities to support GLP-1 therapy for obesity: a joint advisory from the American College of Lifestyle Medicine, the American Society for Nutrition, the Obesity Medicine Association, and The Obesity Society. Obesity Pillars. 2025. Lists muscle and bone loss among the challenges, and advises preserving muscle and bone mass through resistance training and appropriate diet. Corrigenda were published in 2026.
doi.org/10.1016/j.obpill.2025.100181