Fitness estimate, not a diagnosis
Daily Protein Target Calculator
A practical daily protein target is roughly 1.6–2.2g per kg of body weight when you are training, higher when losing fat to protect muscle. This tool gives you a number and real Malaysian food examples to hit it.
How to use this result
Treat the result as a general estimate, not a diagnosis or a personalised prescription. Its accuracy depends on the inputs and assumptions used by the tool. A trend over time is more useful than treating one number as a verdict.
Protein is the one nutrition lever Many people under-use. Get it roughly right and training works better, hunger drops, and muscle is protected during fat loss. You do not need to be exact, a target range is enough.
How the estimate works
- Fat loss uses ~2.0–2.2g/kg to protect muscle in a calorie deficit.
- Maintenance uses ~1.6g/kg.
- Muscle building uses ~1.8–2.0g/kg spread across the day.
Method and evidence
The calculator multiplies body weight by a goal-based range of 1.6–2.2 g/kg/day. The range is a general training estimate, not a meal plan or medical prescription.
- Needs vary with total energy intake, age, training volume, food quality and individual tolerance.
- Anyone with kidney disease or a clinician-directed diet should use their clinician’s advice instead.
Method updated: 2026-08-17
Frequently Asked Questions
Is more protein always better?+
No, beyond roughly 2.2g/kg there is little extra benefit for Many people. Consistency at the target matters more than going higher.
I have kidney concerns, is this safe?+
If you have kidney disease or medical concerns, check with your doctor first. This tool is general fitness guidance, not medical advice.
Want to turn this estimate into a practical plan?
Share your result and main goal. We can explain a sensible next step for your current level.