Protein Calculator
Find your daily protein target based on your body weight, activity level, and fitness goal — using evidence-based guidelines from sports nutrition research.
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Lifestyle & Goal
How This Calculator Works
This calculator uses evidence-based protein intake ranges from the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM). Rather than using a single fixed number, it provides a range based on your activity level and adjusts upward or downward based on your fitness goal.
The baseline ranges come from decades of research on nitrogen balance and muscle protein synthesis. Sedentary adults need at least 0.8 g/kg body weight per day — the WHO/RDA minimum to prevent deficiency. But "minimum to prevent deficiency" is very different from "optimal for health and body composition." Active individuals consistently show benefits from higher intakes, particularly for muscle maintenance and recovery.
The goal adjustment is important. During a caloric deficit (fat loss), your body is more likely to break down muscle for energy. Higher protein intake — 1.6–2.2 g/kg — helps preserve that muscle. A 2018 meta-analysis by Morton et al. found that intakes above 1.6 g/kg provided diminishing but still measurable returns for muscle growth, with no additional benefit beyond about 2.2 g/kg for most people.
Why Protein Matters for Every Goal
Fat loss: Protein is the most satiating macronutrient — it keeps you fuller for longer per calorie than carbs or fat. It also has the highest thermic effect: your body burns 20–30% of protein calories during digestion, compared to 5–10% for carbs and 0–3% for fat. During a deficit, higher protein intake preserves lean mass so the weight you lose is predominantly fat, not muscle.
Muscle gain: Muscle protein synthesis — the process of building new muscle tissue — requires amino acids from dietary protein. Research shows 1.6 g/kg is the point of diminishing returns for most people in a caloric surplus. Athletes with very high training volumes or advanced lifters may benefit from up to 2.2 g/kg. Beyond that, extra protein is simply used for energy — not harmful, but not providing additional muscle-building benefit.
Weight maintenance: Even if you're not actively trying to change your body, adequate protein supports immune function, bone health, enzyme production, and hormone regulation. Most sedentary adults get enough from a varied diet, but active people often underestimate their needs. The typical Western diet provides about 1.0–1.2 g/kg, which is adequate for sedentary adults but below optimal for anyone exercising regularly.
Protein Distribution Across Meals
Research on protein timing suggests that spreading intake across 3–5 meals with 20–40 g per meal optimizes muscle protein synthesis throughout the day. A single large protein meal triggers the same acute synthesis response as a moderate one — the "muscle full" effect limits how much protein your body can use for muscle building in one sitting to roughly 0.4 g/kg per meal.
That said, total daily intake matters far more than timing. If you eat 150 g of protein per day across two meals instead of four, you'll still get most of the benefit. The per-meal target shown here is a practical guideline, not a hard rule. Consistency in hitting your daily total is what drives results.
Post-workout protein (within 1–2 hours of training) supports recovery, but the "anabolic window" is much wider than the 30-minute myth suggests. As long as you eat a protein-containing meal within a few hours of training, you're covered.
Meeting Your Target: Practical Advice
High-protein foods include: chicken breast (31 g per 100 g), Greek yogurt (10 g per 100 g), eggs (6 g each), salmon (25 g per 100 g), lentils (9 g per 100 g cooked), cottage cheese (11 g per 100 g), and tofu (8 g per 100 g). A palm-sized portion of meat or fish contains roughly 25–30 g of protein.
If your target feels high, start by adding protein to meals that are currently low — breakfast is the most common gap. Adding eggs, Greek yogurt, or a protein shake to breakfast can easily add 20–30 g. From there, ensuring each meal has a protein-rich component usually gets most people to their target without supplements.
Protein supplements (whey, casein, plant-based powders) are convenient but not necessary. They're just food in concentrated form. Use them when whole food isn't practical — post-workout, travel, or when your meals are coming up short.
Frequently Asked Questions
How much protein do I need per day?
It depends on activity and goals. The RDA minimum is 0.8 g/kg for sedentary adults, but active people benefit from 1.2–2.2 g/kg. During fat loss, aim for 1.6–2.2 g/kg to preserve muscle. This calculator adjusts for your specific situation.
Should I eat more protein to lose weight?
Yes — higher protein during a deficit preserves muscle, increases satiety, and has the highest thermic effect (20–30% of calories burned during digestion). Research supports 1.6–2.2 g/kg during weight loss for active individuals.
Is too much protein bad for your kidneys?
For healthy adults, high protein (up to 2.2+ g/kg) hasn't been shown to cause kidney damage. People with pre-existing kidney disease should follow medical guidance, as extra protein increases the nitrogen load on kidneys.
Does protein timing matter?
Somewhat — spreading 20–40 g across meals optimizes muscle protein synthesis. But total daily intake matters far more than timing. Eating protein within a few hours of training is sufficient; the "30-minute window" is a myth.