Protein Intake Calculator
Get your daily protein target based on weight and fitness goal.
This tool is for informational and educational purposes only. It is not a substitute for professional financial, medical, legal, or engineering advice. See Terms of Service.
Can't find what you need?
Request a ToolHow to Use the Protein Intake Calculator
This calculator provides a daily protein recommendation based on your body weight and primary fitness goal. Results are given as a midpoint recommendation plus a scientifically supported range.
- Enter your weight. Choose lbs or kg and type your current body weight. Protein recommendations scale directly with body weight, so accuracy here matters.
- Choose your fitness goal. Sedentary (0.36 g/lb) is the minimum RDA. Active/maintain (0.5 to 0.7 g/lb) covers most regular exercisers. Muscle gain (0.7 to 1.0 g/lb) supports hypertrophy. Weight loss (0.8 to 1.2 g/lb) uses higher protein to preserve lean mass during a calorie deficit.
- Set meals per day. The calculator divides your total daily target by the number of meals to give you a per-meal protein target, which is useful for meal planning.
About Protein and Fitness Goals
Protein is essential for muscle repair and growth, immune function, hormone production, and numerous enzymatic processes. The recommended dietary allowance (RDA) of 0.36 g/lb (0.8 g/kg) is the minimum to prevent deficiency in sedentary adults, not the optimal amount for active people.
Research from sports nutrition consistently shows that people who exercise regularly benefit from 1.6 to 2.2 g/kg (0.7 to 1.0 g/lb) per day for muscle gain, with some studies supporting up to 2.4 g/kg during aggressive bulking phases. During weight loss, maintaining high protein intake (0.8 to 1.2 g/lb) is one of the most effective strategies for preserving lean body mass while in a caloric deficit.
Frequently Asked Questions
How much protein do I need to build muscle?
For muscle gain, the research-supported range is 0.7 to 1.0 grams of protein per pound of body weight per day (1.6 to 2.2 g/kg). A 180-pound person would target roughly 126 to 180 grams daily. Spreading this over 3 to 5 meals provides a steady supply of amino acids for muscle protein synthesis. Total calorie intake and progressive resistance training are equally important.
Is eating too much protein harmful?
For healthy adults with normal kidney function, research has not established a harmful upper limit for high dietary protein. Studies have followed athletes consuming 2 to 3 g/kg per day without adverse effects on kidney function. The concern about protein and kidney damage applies to people who already have kidney disease, not healthy individuals. Excess protein is simply used for energy or converted to glucose.
Does the timing of protein intake matter?
Total daily protein intake matters more than precise timing for most people. That said, consuming 20 to 40 grams of protein within a few hours of resistance training is associated with modestly better muscle protein synthesis. The "anabolic window" is wider than commonly believed, roughly 4 to 6 hours around training. Distributing protein evenly across meals (rather than eating most at dinner) is a practical strategy supported by evidence.
What are the best high-protein foods?
Animal-based sources are the most protein-dense and provide all essential amino acids: chicken breast (31g/100g), canned tuna (25g/100g), Greek yogurt (10g/100g), eggs (13g/100g cooked), cottage cheese (11g/100g), and lean beef (26g/100g). Plant-based options include tempeh (19g/100g), edamame (11g/100g), lentils (9g/100g cooked), and tofu (8g/100g). Combining different plant proteins throughout the day ensures complete amino acid coverage.