What actually determines your protein target
Protein needs come down to bodyweight, activity level, age and goal — not sex on its own. Two people at the same weight, training the same way, with the same goal, land on very similar protein-per-kilogram targets regardless of sex. Men's total gram targets often look higher on average mainly because average male bodyweight is higher, not because the underlying per-kilogram calculation changes.
Matching your target to your actual training
The activity level you select matters more than most people expect. Someone doing regular strength training needs meaningfully more protein than someone who's largely sedentary, even at the same bodyweight and goal — because harder training creates more muscle breakdown that needs repairing. Pick the activity level that matches what you're actually doing each week, not what you're aiming for.
If your main goal is building muscle or losing fat
This calculator handles both — select "Build muscle" or "Lose weight" from the goal dropdown above for a target adjusted to that specific goal. For more detail on either, see the dedicated muscle gain calculator or weight loss calculator.
FAQs
How much protein does the average man need per day?
It depends heavily on weight, activity and goal, but most men land somewhere between 1.6g and 2.4g per kilogram of bodyweight per day. Use the calculator above for a number based on your own details rather than a generic average.
Do men need more protein than women?
Not per kilogram of bodyweight — the calculation is identical. Men often land on a higher total gram figure simply because average male bodyweight is higher.
Is it possible to eat too much protein?
For most healthy adults, the ranges this calculator suggests are well within normal safe limits. If you have a kidney condition or another relevant medical concern, check with your doctor before making a significant change to your protein intake.