Free tool
How much protein per day?
Protein is the one macro most people fall short on, and the one that matters most for holding muscle while you lose fat. Enter your bodyweight and aim for your daily target in grams, then let FORM keep protein front and centre.
Based on 1.6 to 2.2 g per kg of bodyweight to support growth in a surplus or recomp. This is the well-supported band for active people. Spread it across 3 to 4 meals of roughly 30 to 45 g for the best use. FORM tracks protein first and flags the days you fall short.
Why protein first
The macro that does the most work
Protein holds onto muscle in a deficit, keeps you fuller for longer, and costs the most energy to digest. Hit it and the rest of your diet tends to fall into place; miss it and a cut quietly eats your muscle along with the fat. That is why FORM tracks protein first and nudges you on the days you are behind, rather than treating all calories as equal.
Getting there
How to actually hit the number
Build each meal around a protein anchor, lean on high-protein staples (Greek yoghurt, chicken, eggs, tuna, cottage cheese, lentils, a scoop of whey), and log fast so you can see the gap before dinner. Describe a plate in FORM and the AI fills the macros in seconds, so the target is a habit you can keep, not a spreadsheet you abandon.
Want your full macro split?
The macro calculator turns your calories into protein, carbs and fat for your goal, and the TDEE calculator finds your maintenance first.
FAQ
Protein per day: FAQ
How much protein do I need per day?
For active people the well-supported range is roughly 1.6 to 2.2 g of protein per kg of bodyweight per day, edging higher when losing fat to protect muscle. For an 80 kg person that is about 130 to 175 g a day. Enter your weight above for your own number.
How much protein to build muscle?
Around 1.6 to 2.2 g per kg of bodyweight, paired with progressive resistance training and enough total calories. Going far above that band does not build extra muscle, it just adds calories. Consistency and training drive growth more than chasing an ever-higher protein figure.
Is too much protein bad for you?
For healthy people, protein intakes in this range are safe and there is no good evidence they harm the kidneys. Very high intakes simply displace other foods and cost more. If you have existing kidney disease, check with your doctor before raising protein.
How should I spread protein across the day?
Aim for roughly 30 to 45 g at each of 3 to 4 meals rather than one big hit. Even distribution makes it easier to hit the total and gives your muscles a steadier supply. FORM shows your running protein through the day so you can see where the gap is.
How do I hit my protein without tracking every gram?
Anchor each meal around a protein source (meat, fish, eggs, dairy, pulses, a shake), and log the day fast. In FORM you can describe a meal in a sentence and the AI fills the macros, so protein tracking is a habit, not a chore.