How much protein do you need?
Enter your weight and goal to get a daily protein target you can actually hit - plus the calories to match. Free, instant, no signup.
The simple rule: about 1g per pound
Protein research gets framed in confusing units - grams per pound, grams per kilogram, percentages of calories. The practical version is easy: aim for roughly 1 gram of protein per pound of bodyweight per day. That single target works whether you're cutting fat or building muscle, which is exactly why FitLog uses it instead of separate formulas.
Protein targets by goal
In metric, that's roughly 1.6-2.2g per kg. FitLog targets about 1g per pound, which keeps you safely in the effective range for any goal.
Why protein above all the other macros? It protects muscle when you're losing weight, so the scale drops fat instead of lean mass. It's the most filling macro, so a high-protein day naturally curbs hunger. And it's the one most people chronically under-eat. Hit your protein and your calorie target, and the rest of your diet has a lot of room to flex.
Once you know your number, the work is just hitting it most days - which is what FitLog's meal logging makes quick.
Protein is half the equation
The other half is calories. Pair your protein target with a calorie deficit to lose weight or your maintenance calories to hold steady, and you have everything you need to make progress.
Common questions
A simple, well-supported target is about 1 gram of protein per pound of bodyweight per day (roughly 1.6-2.2 grams per kilogram). So a 160 lb person aims for around 160 grams. That range covers both losing fat and building muscle, which is why FitLog uses a single straightforward target instead of separate formulas.
When you are in a calorie deficit, higher protein matters even more because it protects the muscle you already have, so the weight you lose comes from fat. Research generally supports about 1.2-1.6 grams per kilogram at a minimum, and going up toward 1 gram per pound is a safe, effective target that also keeps you fuller and reduces cravings.
For muscle growth alongside resistance training, roughly 1.6-2.2 grams of protein per kilogram per day (about 0.7-1 gram per pound) is the well-established sweet spot. Eating far more than that doesn't add extra muscle - it just adds calories.
Far less than total daily intake. Hitting your protein target across the day is what drives results; spreading it across a few meals is helpful but secondary. That's why FitLog tracks your daily protein total rather than nagging you about timing.
Because protein is the one macro that consistently changes outcomes for most people - it preserves muscle, controls hunger, and is the one most people under-eat. Fat and carb splits add tracking friction without meaningfully improving results, so FitLog focuses on calories and protein and leaves the rest out.