Protein calculator to lose fat and keep muscle
Find how much protein to eat to lose fat and hold onto your muscle.
Enter your weight above to see your estimate.
These numbers are estimates for healthy adults and aren't medical advice. If you have a kidney condition, are pregnant or nursing, or are managing a health condition, talk to your doctor before changing your protein intake.
How this works
For losing fat while keeping the muscle you've got, most people do best on roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight per day — about 0.7 to 1.0 grams per pound. This calculator places you in that range based on your weight and goal: nearer 1.6 g/kg if you're losing fat at a moderate pace, closer to 2.0–2.2 g/kg if you're already lean, dieting hard, or lifting seriously.
Why protein, specifically
In a calorie deficit your body doesn't politely burn only fat — left unmanaged it'll break down muscle for fuel too. Enough protein tells it to hold the lean tissue and burn fat instead, so you lose the right weight. Protein's also the most filling of the three macros — the cheapest hunger insurance you can buy when calories are tight. It's the one macro worth aiming at on purpose; you don't drift into your number, you build toward it.
This is a target, not a test
It's a daily total, not a per-meal exam. The "your body can only use 30 g a meal" rule is a myth — total daily protein is what moves the needle.
Common questions
How much protein should I eat to lose fat?
Roughly 1.6–2.2 g per kg of bodyweight per day (about 0.7–1.0 g per pound). Lean toward the higher end if you're already lean, in a steep deficit, or lifting seriously.
Is there a limit to how much protein I can absorb per meal?
No — your body absorbs essentially all the protein you eat, just on different timelines. Spreading it out helps fullness, but total daily protein is what counts.
Keep reading
Know your number — now hit it without the math.
Most people eat about half the protein they think they do. In OgamicX, set this as your daily protein target and every meal you log counts toward it in real time — so "1.8 g/kg" becomes a concrete bar you fill through the day. Snap a photo and MealScan estimates the macros, or log by hand for foods you eat constantly. Free to start, no card needed.