Daily Protein Calculator
OptimumFusion
How much protein do you actually need?
Enter your weight and how you train. The number below is a practical daily target, not a prescription — use it as a starting point.
kg
Lightly active
Trains 3–5x/week
Trains daily / athlete
Maintain
Build muscle
Lose fat, keep muscle
146 g / day
Reasonable range: 130–160g
That's roughly 5–6 servings of a typical protein source spread across the day — for example, one scoop of isolate is usually around 25–28g.