Protein Calculator
Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals
Your Protein Results
Hit Your Target With These Foods
Servings needed to reach your daily protein goal
Understanding Your Protein Needs
Protein is one of the three essential macronutrients and plays a fundamental role in virtually every biological process in your body. It is composed of amino acids, which serve as the building blocks for muscle tissue, enzymes, hormones, and immune cells. Unlike carbohydrates and fats, your body cannot store excess protein for later use, which is why consistent daily intake is critical for maintaining muscle mass, supporting recovery after exercise, and preserving overall health.
The amount of protein you need each day varies significantly based on your body weight, physical activity level, and fitness goals. Sedentary adults may only require 0.8 grams per kilogram of body weight, the minimum recommended by most health organizations. However, research consistently shows that physically active individuals benefit from substantially more. Athletes and those engaged in regular resistance training typically need between 1.6 and 2.2 grams per kilogram to optimize muscle protein synthesis and recovery.
Protein timing and distribution across meals also matters. Studies published in the Journal of the International Society of Sports Nutrition suggest that consuming 20-40 grams of high-quality protein per meal, spread across 3-5 eating occasions throughout the day, maximizes muscle protein synthesis more effectively than consuming the same total amount in just one or two large meals. Consuming protein within two hours after resistance training can further enhance recovery and adaptation.
When aiming for fat loss, a higher protein intake (1.8-2.4 g/kg) becomes especially important. Protein has the highest thermic effect of any macronutrient, meaning your body burns more calories digesting it compared to fats or carbohydrates. Additionally, higher protein diets help preserve lean muscle mass during a calorie deficit, keep you feeling fuller for longer, and reduce cravings. Regardless of your goal, prioritizing whole food protein sources such as lean meats, fish, eggs, dairy, legumes, and soy products will provide the best results alongside essential micronutrients.
How to Use This Protein Calculator
- Enter your body weight in the input field above. Use the kg/lbs toggle to switch between metric and imperial units.
- Select your activity level from the dropdown menu, ranging from sedentary (office worker, minimal exercise) to elite athlete (professional-level training volume).
- Choose your primary fitness goal: maintenance to hold your current weight, muscle gain to build lean mass, or fat loss to reduce body fat while preserving muscle.
- Click "Calculate Protein Needs" to generate your personalized daily protein recommendation, per-meal targets, and an optimal protein timing schedule.
- Review the protein timeline to see how to distribute your intake throughout the day, and use the food source cards to plan meals that meet your target using real foods.
Frequently Asked Questions
How much protein do I really need per day?
The minimum recommended dietary allowance (RDA) is 0.8 g/kg of body weight for sedentary adults. However, this is a minimum to prevent deficiency, not an optimal amount. If you exercise regularly, research from the International Society of Sports Nutrition recommends 1.4-2.0 g/kg for most active individuals, with those focused on muscle gain benefiting from up to 2.2 g/kg. Our calculator adjusts the recommendation based on your specific activity level and goal.
Can eating too much protein be harmful?
For healthy individuals with normal kidney function, intakes up to 2.2 g/kg per day have been studied extensively and shown to be safe. A 2016 meta-analysis in the British Journal of Sports Medicine found no adverse effects on kidney function in healthy adults consuming high-protein diets. However, individuals with pre-existing kidney disease should consult a healthcare provider before increasing protein intake significantly.
Does it matter when I eat protein during the day?
Yes, protein distribution matters for muscle protein synthesis. Research shows that spreading protein intake evenly across 3-5 meals (20-40g per meal) is more effective for building and maintaining muscle than eating most of your protein in a single meal. The protein timeline in our calculator provides a suggested daily distribution schedule optimized for your specific protein target.
Should I eat more protein when trying to lose fat?
Absolutely. During a calorie deficit, increasing protein to 1.8-2.4 g/kg helps preserve lean muscle mass, which is critical for maintaining your metabolic rate. Protein also has a high thermic effect (your body burns 20-30% of protein calories during digestion) and is the most satiating macronutrient, helping you feel fuller on fewer total calories. Our calculator increases the recommendation when you select a fat loss goal.
What are the best sources of protein?
High-quality protein sources include chicken breast (31g per 100g), eggs (6g per egg), Greek yogurt (10g per 100g), salmon (25g per 100g), lean beef (26g per 100g), lentils (9g per 100g cooked), tofu (8g per 100g), and whey protein powder (25g per scoop). A mix of animal and plant-based sources ensures a complete amino acid profile and a variety of micronutrients.
Do I need protein supplements or shakes?
Protein supplements are convenient but not necessary. Whole food sources are generally preferred because they provide additional nutrients like vitamins, minerals, and fiber. However, if you struggle to hit your protein target through food alone, a whey or plant-based protein powder can help fill the gap. Supplements are most useful for post-workout nutrition when a quick-digesting source is beneficial.
How is this calculator different from a simple protein-per-pound rule?
The common "1 gram per pound of body weight" rule is a rough guideline that can overestimate needs for some people and underestimate for others. Our calculator uses evidence-based multipliers that factor in your specific activity level and fitness goal, providing a personalized range. For example, a sedentary individual needs significantly less protein per pound than an elite athlete, and someone in a calorie deficit benefits from a higher ratio than someone at maintenance.
