Protein Calculator by Easy Protein™
How Much Protein Do I Need Per Day?
Discover how much protein you should consume each day based on your body weight, activity level, and goals.
Use the protein calculator below to determine your ideal daily protein intake for weight loss, muscle building and recovery, joint support, and overall health.
You'll see how much of your total protein should be derived from collagen protein, and why you'll want to not only rely on one protein source such as whey or plant protein.
How Much Protein Do You Really Need?
Your body’s protein needs aren’t one-size-fits-all. They depend on your weight, activity level, age, and goals—whether you're trying to build muscle, lose fat, or simply maintain your health.
Why Protein Matters
Protein isn’t just for bodybuilders. It’s essential for:
Muscle repair and maintenance
Metabolism and fat burning
Hormone and immune function
Healthy skin, hair, and nails
Feeling full and reducing cravings
Without enough protein, your body can break down muscle, slow your metabolism, and leave you feeling tired or constantly hungry.
How We Calculate Your Daily Protein Target
Protein isn’t one-size-fits-all—it depends on your body weight, lifestyle, and goals.
At a minimum, adults need about 0.36 grams of protein per pound of body weight to prevent deficiency and avoid muscle loss.
Example: If you weigh 160 lbs, that’s around 58g of protein per day—just to maintain basic health.
But if you're active, strength training, trying to lose fat, or build muscle, your needs go way up.
Most experts recommend anywhere from 0.6 to 1.0 grams per pound depending on your activity level:
So if you’re 160 lbs and working out regularly, your daily protein target could be anywhere from 96g to 160g.
Bonus Tip: Think in Calories, Too
Protein can make up 10% to 35% of your daily calories, depending on your goals. On a 2,000-calorie diet, that’s 50 to 175g of protein per day.
What Counts as Quality Protein?
Not all protein is created equal. Many snacks and bars marketed as “high protein” contain hidden sugars, fillers, or incomplete protein sources that don’t actually satisfy your body’s needs.
For better results, focus on:
High-quality protein sources (like dairy, eggs, collagen, and meat)
Low sugar, low carb formulations
Protein options that are easy to digest and don’t leave you bloated like nano-hydrolyzed collagen.
Struggling to hit your protein goal with food or even calorie dense protein bars and shakes?
You’re not alone.
That’s why we created Easy Protein™—a complete, collagen-enhanced liquid protein shot:
💥 16g protein in just 1.5oz
🚫 0g sugar • 0g carbs • 65 calories
🧬 Nano-hydrolyzed for fast absorption
⏱️ Takes seconds—no prep, no bloat, no mess
It’s protein that actually fits your life.
Try Easy Protein today, full backed by our Easy Protein™ Taste & Try Money Back Guarantee!
Order Easy Protein