How much protein you need
Protein needs scale with your bodyweight and what you're trying to do, not with a single one-size number. The old 'RDA' of 0.8g per kg only prevents deficiency. It's far too low for anyone training or dieting. For body composition, the research consistently lands in the 1.6 to 2.2g per kg of bodyweight range (roughly 0.7 to 1.0g per lb).
This calculator places you within that evidence-based band based on your goal: higher when you're losing fat (extra protein protects muscle in a calorie deficit and keeps you full), and solidly in range when you're building muscle or maintaining. It returns a low to high range plus a practical mid-point you can aim for and hit every day.
Why protein is the macro that matters most
If you only get one macro right, make it protein. It does three things no other macro does as well: it builds and preserves muscle, it's the most filling per calorie (which makes fat loss far easier), and it has the highest thermic effect. Your body burns roughly 20 to 30 percent of protein calories just digesting it, versus a few percent for carbs and fat. That's why high-protein diets make staying in a deficit feel less like a fight. More on the science in protein myths debunked.
Spreading protein across your day
Total daily protein is what matters most, but distribution helps. Aim for roughly 0.4g per kg per meal across 3 to 4 meals to maximise muscle-building stimulus throughout the day, rather than packing it all into dinner. The calculator shows a per-meal figure so you have a concrete target for each plate.
Hitting 150g or more of protein a day is harder than it sounds until you start measuring it. Most people overestimate how much they eat. Macroo holds you accountable to the number: snap a photo or log a meal in plain English and watch your protein add up in real time, so you know by mid-afternoon whether you need a higher-protein dinner. Daily check-ins and a streak keep the habit alive. Free to start, with an optional Pro plan.