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Protein Intake Calculator

Calculate your optimal daily protein intake

Units

Daily Protein

84g

Per Meal

28g

Per kg

1.2g

Goal

Maintain

Daily Protein Intake

84

grams per day

Per Meal (3 meals)

28g

Per kg

1.2g

Per lb

0.5g

Total (kg)

0.08kg

Protein by Goal

Fat Loss92g/day
Maintenance84g/day
Muscle Gain101g/day

Frequently Asked Questions

Q

How much protein do I need per day?

Protein needs depend on weight and activity: Sedentary: 0.8g/kg (0.36g/lb). Active: 1.2-1.6g/kg (0.55-0.73g/lb). Muscle gain: 1.6-2.2g/kg (0.73-1g/lb). Example: 180 lb active person needs 100-130g protein daily.

  • Sedentary: 0.8g/kg is RDA minimum, not optimal
  • Research shows 1.6g/kg is where benefits plateau
  • Weight loss: High protein preserves muscle in deficit
  • Over 2.2g/kg: No additional benefit for most people
Goal/Activityg per kgg per lb150 lb Person180 lb Person
Sedentary (minimum)0.8g0.36g54g65g
Moderately active1.2g0.55g82g99g
Active/athletic1.6g0.73g109g131g
Muscle building2.0g0.91g136g164g
Weight loss1.6-2.2g0.73-1g109-150g131-180g
Q

How much protein do I need to build muscle?

For muscle building, research supports 1.6-2.2g per kg body weight (0.73-1g per lb). A 180 lb person needs 130-180g protein daily. More than 2.2g/kg shows no additional muscle-building benefit in studies.

  • Optimal range: 1.6-2.2g per kg body weight
  • Research sweet spot: ~1.6g/kg (0.73g/lb)
  • Higher end (2.2g/kg) provides margin of error
  • Combine with resistance training 3-5x/week
  • Calorie surplus required (+300-500 cal/day)
  • Spread across 4-5 meals (30-40g per meal)
Body WeightMinimum (1.6g/kg)Maximum (2.2g/kg)Practical Target
140 lbs (64 kg)102g140g120g
160 lbs (73 kg)117g160g140g
180 lbs (82 kg)131g180g155g
200 lbs (91 kg)145g200g175g
Q

How much protein per meal for muscle building?

Aim for 25-40g protein per meal, distributed across 4-5 meals daily. This maximizes muscle protein synthesis (MPS). More than 40g in a single meal doesn't increase MPS but is still used by body. Don't skip breakfast protein.

  • Optimal per-meal: 25-40g protein
  • MPS is triggered at ~20-25g, maximized at ~40g
  • 4-5 meals at 30-40g = 120-200g daily
  • Post-workout: Protein within 2 hours (timing less critical than once thought)
  • Before bed: Casein or protein-rich snack aids overnight recovery
MealProtein TargetFood ExampleProtein Amount
Breakfast30g3 eggs + Greek yogurt~30g
Lunch35g6 oz chicken breast + beans~45g
Post-workout30gWhey shake25-30g
Dinner40g6 oz salmon + quinoa~45g
Evening snack20gCottage cheese~25g
Q

Is eating too much protein bad for kidneys?

For healthy individuals, high protein (up to 2-2.5g/kg) shows no kidney damage in research. However, those with existing kidney disease should limit protein. Stay hydrated, as protein metabolism requires water.

  • Healthy kidneys: Up to 2.5g/kg is safe
  • Existing kidney disease: Consult doctor, may need to limit protein
  • Hydration: Drink more water with high protein intake
  • Long-term studies: No negative effects in healthy people
  • Myth: "High protein damages kidneys" - not supported by research

The kidney concern comes from protein's nitrogen byproducts that kidneys must filter. Healthy kidneys handle this easily. The myth persists because people with kidney disease must limit protein - but the disease comes first, not from protein intake.

Q

What are the best sources of protein?

Best protein sources: Chicken breast (31g/100g), Greek yogurt (10g/100g), eggs (6g each), fish (20-25g/100g), lean beef (26g/100g), cottage cheese (11g/100g). Plant sources: tofu, tempeh, legumes, edamame.

  • Complete proteins: Contain all 9 essential amino acids
  • Animal sources: All complete proteins
  • Plant sources: Combine (beans+rice, hummus+pita) for complete protein
  • Soy, quinoa, buckwheat: Complete plant proteins
FoodServing SizeProteinComplete Protein?
Chicken breast4 oz (113g)35gYes
Greek yogurt1 cup17-20gYes
Eggs2 large12gYes
Salmon4 oz25gYes
Whey protein1 scoop25gYes
Tofu1/2 block20gYes
Black beans1 cup15gNo (combine with rice)
Lentils1 cup18gNo
Q

Do I need protein powder supplements?

Protein powder is convenient but not necessary if you can meet needs through food. It's useful when: Traveling, post-workout convenience, hitting high protein targets (150g+), plant-based diet, or time-constrained. Whole foods are preferred.

  • Supplements are convenience, not magic
  • Whole foods provide additional nutrients
  • Whey: Fast-digesting, ideal post-workout
  • Casein: Slow-digesting, good before bed
  • Plant proteins: Pea, hemp, soy, rice blends
  • Check protein/calorie ratio: Should be efficient
Protein TypeDigestion SpeedBest ForCost/Serving
Whey ConcentrateFastPost-workout$0.50-1.00
Whey IsolateFastLactose-intolerant$0.75-1.50
CaseinSlow (7+ hours)Before bed$0.75-1.25
Pea ProteinMediumVegan, allergies$0.50-1.00

Example Calculations

170 kg Person, Moderate Activity, Maintenance

Inputs

Weight70 kg
Activity LevelModerate (3-5 days/week)
GoalMaintenance

Result

Daily Protein84g per day
Per Meal (3 meals)28g
Per kg1.2g
Per lb0.5g

Base protein = 70 kg x 1.2 (moderate) = 84g. Goal multiplier = 1.0 (maintenance). Daily protein = 84 x 1.0 = 84g. Per meal = 84 / 3 = 28g.

285 kg Person, Active, Muscle Gain

Inputs

Weight85 kg
Activity LevelActive (6-7 days/week)
GoalMuscle Gain

Result

Daily Protein143g per day
Per Meal (3 meals)48g
Per kg1.7g
Per lb0.8g

Base protein = 85 kg x 1.4 (active) = 119g. Goal multiplier = 1.2 (muscle gain). Daily protein = 119 x 1.2 = 142.8g, rounded to 143g. Per meal = 143 / 3 = 48g.

Formulas Used

Daily Protein Intake

Daily Protein = Weight (kg) x Activity Multiplier x Goal Multiplier

Calculates daily protein needs based on body weight in kg, activity level, and fitness goal.

Where:

Weight (kg)= Body weight in kilograms
Activity Multiplier= 0.8 (sedentary), 1.0 (light), 1.2 (moderate), 1.4 (active), 1.6 (very active)
Goal Multiplier= 1.0 (maintenance), 1.2 (muscle gain), 1.1 (fat loss)

Per-Meal Protein

Per Meal = Daily Protein / 3

Divides the daily protein target evenly across 3 meals.

Where:

Daily Protein= Total daily protein in grams

Understanding Protein Intake

1

How This Calculator Determines Your Protein Needs

The calculator multiplies your body weight (kg) by an activity factor (0.8 sedentary to 1.6 very active) and a goal modifier (1.0 maintenance, 1.2 muscle gain, 1.1 fat loss). For a 70 kg person at moderate activity (1.2) with maintenance goal (1.0): 70 × 1.2 × 1.0 = 84g protein daily, distributed as 28g per meal across 3 meals.

For muscle building, the same 70 kg person gets: 70 × 1.2 × 1.2 = 100.8g daily. An 85 kg active (1.4) lifter targeting muscle gain: 85 × 1.4 × 1.2 = 143g daily (48g per meal). These outputs align with the research-backed range of 1.6–2.2g/kg for muscle growth.

The RDA of 0.8g/kg (0.36g/lb) is the minimum to prevent deficiency in sedentary adults—not the optimal intake for health. A 2018 meta-analysis in the British Journal of Sports Medicine confirmed that 1.6g/kg maximizes muscle protein synthesis, with diminishing returns above 2.2g/kg. Use the macro calculator to balance protein with carbs and fat within your calorie target.

Maintenance protein (goal modifier 1.0). Multiply by 1.2 for muscle gain, 1.1 for fat loss.
Body WeightSedentary (0.8)Moderate (1.2)Active (1.4)Very Active (1.6)
55 kg (121 lbs)44g66g77g88g
70 kg (154 lbs)56g84g98g112g
85 kg (187 lbs)68g102g119g136g
100 kg (220 lbs)80g120g140g160g
2

Protein Timing and Distribution

Muscle protein synthesis (MPS) is triggered at approximately 20g of protein per meal and maximized at 40g. Consuming 60g in one meal does not produce more MPS than 40g—the excess is oxidized for energy. For a 143g daily target, 4 meals of 36g is more effective for muscle growth than 2 meals of 71g.

Post-workout protein timing is less critical than once believed—the "anabolic window" extends to approximately 2 hours, not 30 minutes. However, if you train fasted, consuming 25–40g of protein within 1 hour post-workout does meaningfully improve MPS. Pre-sleep protein (casein or cottage cheese, 25–40g) supports overnight muscle repair, with studies showing a 22% increase in overnight MPS.

A practical daily schedule for a 140g target: breakfast 35g (3 eggs + Greek yogurt), lunch 40g (6 oz chicken breast), post-workout shake 30g (whey protein), dinner 35g (6 oz salmon). This 4-meal approach keeps each serving in the 25–40g optimal MPS range. The creatine dose calculator can complement your protein strategy for additional strength gains.

The most impactful habit is hitting your daily protein target consistently—day after day, week after week. Meal timing and distribution optimize results by 5–10%, but total daily intake drives 90% of the outcome.

3

Protein for Weight Loss: Why It Matters More in a Deficit

During a calorie deficit, the body catabolizes both fat and muscle for energy. Higher protein intake (1.6–2.2g/kg) preferentially preserves lean mass. A 2016 McMaster University study found that participants eating 2.4g/kg protein while in a 40% calorie deficit gained 1.2 kg of lean mass while losing 4.8 kg of fat—compared to the 1.2g/kg group which lost 3.5 kg of fat but also lost 0.2 kg of lean mass.

Protein also provides the highest thermic effect of food (TEF): 20–30% of protein calories are burned during digestion, compared to 5–10% for carbs and 0–3% for fat. On a 2,000 calorie diet with 35% protein (175g, 700 cal), approximately 140–210 of those calories are burned through TEF alone—a meaningful metabolic advantage during weight loss.

Satiety is another advantage: protein-rich meals reduce subsequent calorie intake by 10–15% compared to isocaloric high-carb meals. Starting each meal with protein (chicken, fish, eggs) before carbs and fat naturally reduces total intake. The calorie calculator helps set your deficit, and the fat calculator balances your remaining macros.

Higher protein during a calorie deficit preserves muscle, burns more calories, and reduces hunger
Protein LevelMuscle PreservationTEF (% burned)Satiety Effect
0.8g/kg (RDA)Poor—muscle loss likely~15%Moderate
1.2g/kgModerate—some preservation~20%Good
1.6g/kgGood—minimal muscle loss~25%Very good
2.2g/kgExcellent—may gain lean mass~28%Excellent

Related Calculators

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Calorie Calculator

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Fat Intake Calculator

Work out your daily fat intake in grams. Enter total calories, protein, and carbs to auto-calculate fat, or set a target percentage with saturated fat limits.

Creatine Dosage Calculator

Calculate your optimal creatine loading and maintenance dose based on body weight and activity level. Get personalized daily creatine dosage in grams.

Carbohydrate Calculator

Figure out how many carbs you should eat per day. Set your calories, protein, and fat, then auto-calculate remaining carbs or pick a target percentage.

Muscle Gain Rate Calculator

Estimate your natural muscle gain potential by training experience, age, and gender. Uses Alan Aragon and Lyle McDonald models for realistic projections.

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Last Updated: Mar 26, 2026

This calculator is provided for informational and educational purposes only. Results are estimates and should not be considered professional financial, medical, legal, or other advice. Always consult a qualified professional before making important decisions. UseCalcPro is not responsible for any actions taken based on calculator results.

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