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Estimate your daily protein needs to support muscle growth, weight management, and overall health.
Enter your details to estimate your protein needs.
Based on your activity level and body weight.
Low End
58g
For sedentary individuals.
Recommended
116g
For active individuals.
High End
160g
For athletes & muscle gain.
Everything you need to know
Protein is the single most important macronutrient for building and maintaining muscle tissue, supporting metabolic health, and controlling hunger. Yet most people consume far less protein than their bodies need to optimize body composition. Our protein calculator determines your personalized daily protein target based on your body weight, activity level, and specific fitness goals.
Unlike generic recommendations such as the outdated RDA of 0.36 grams per pound, our calculator uses modern sports nutrition research to provide targets that actually support muscle protein synthesis, recovery, and long-term health. Whether you are a competitive athlete, a weekend warrior, or someone simply trying to improve their physique, knowing your optimal protein intake is essential.
Protein serves countless functions in the human body beyond just building muscle:
The right protein intake depends on your goals, training intensity, and body composition:
| Goal / Activity Level | Protein per Pound | Protein per Kilogram | Example (160 lb person) |
|---|---|---|---|
| Sedentary adult (minimum health) | 0.36 g/lb | 0.8 g/kg | 58 grams |
| General fitness / recreational exercise | 0.55-0.7 g/lb | 1.2-1.5 g/kg | 88-112 grams |
| Active gym-goer / moderate training | 0.7-0.9 g/lb | 1.6-2.0 g/kg | 112-144 grams |
| Muscle building / strength training | 0.9-1.0 g/lb | 2.0-2.2 g/kg | 144-160 grams |
| Fat loss (muscle preservation) | 0.9-1.1 g/lb | 2.0-2.4 g/kg | 144-176 grams |
| Competitive bodybuilding / elite athlete | 1.0-1.2 g/lb | 2.2-2.7 g/kg | 160-192 grams |
| Very high volume training / cutting phase | 1.1-1.3 g/lb | 2.4-2.9 g/kg | 176-208 grams |
Multiply your body weight by the appropriate factor from the table above.
Example: A 180-pound man who strength trains 4 days per week and wants to build muscle: 180 lbs × 0.95 g/lb = 171 grams of protein per day
For overweight individuals, calculating protein based on total body weight can overestimate needs. Instead, use your estimated lean body mass or goal body weight.
Example: A 220-pound person at 30% body fat wants to eat for their goal weight of 180 pounds: Target protein = 180 lbs × 0.9 g/lb = 162 grams per day
Your body can effectively use 25-40 grams of protein per meal for muscle protein synthesis. Spreading intake across 3-5 meals optimizes results:
| Daily Protein Target | 3 Meals | 4 Meals | 5 Meals |
|---|---|---|---|
| 120 grams | 40g each | 30g each | 24g each |
| 150 grams | 50g each | 37g each | 30g each |
| 180 grams | 60g each | 45g each | 36g each |
| Food | Serving Size | Protein | Calories |
|---|---|---|---|
| Chicken breast | 4 oz (113g) | 35g | 165 |
| Salmon | 4 oz (113g) | 25g | 230 |
| Lean ground beef (90%) | 4 oz (113g) | 23g | 200 |
| Eggs | 3 large | 18g | 215 |
| Greek yogurt (nonfat) | 1 cup | 22g | 130 |
| Cottage cheese (low-fat) | 1 cup | 28g | 180 |
| Tuna (canned in water) | 1 can (5 oz) | 26g | 120 |
| Whey protein powder | 1 scoop (30g) | 24g | 120 |
| Turkey breast | 4 oz (113g) | 32g | 150 |
| Shrimp | 4 oz (113g) | 24g | 110 |
| Food | Serving Size | Protein | Calories |
|---|---|---|---|
| Lentils (cooked) | 1 cup | 18g | 230 |
| Chickpeas (cooked) | 1 cup | 15g | 270 |
| Black beans (cooked) | 1 cup | 15g | 230 |
| Tofu (firm) | 4 oz (113g) | 10g | 90 |
| Tempeh | 4 oz (113g) | 21g | 220 |
| Seitan | 4 oz (113g) | 30g | 160 |
| Edamame | 1 cup | 17g | 190 |
| Quinoa (cooked) | 1 cup | 8g | 220 |
| Pea protein powder | 1 scoop (30g) | 24g | 120 |
| Hemp seeds | 3 tbsp | 10g | 170 |
Consuming 20-40 grams of protein within 1-2 hours after training supports muscle recovery and growth. This is especially important after resistance training.
A slow-digesting protein like casein (found in cottage cheese and Greek yogurt) before bed provides amino acids overnight, which may improve muscle protein synthesis during sleep.
Many people eat little protein at breakfast. Adding eggs, Greek yogurt, or a protein shake can improve satiety and help you reach your daily target.
Fact: For people with healthy kidneys, high protein intake (up to 2g/kg) is safe. Those with existing kidney disease should consult a doctor, but protein does not cause kidney damage in healthy individuals.
Fact: Your body absorbs nearly all the protein you eat. However, muscle protein synthesis is maximized at roughly 25-40 grams per meal. Eating more still provides amino acids for other bodily functions.
Fact: While individual plant proteins may be lower in certain essential amino acids, combining sources (rice + beans, for example) or eating a varied diet provides complete amino acid profiles. Total daily intake matters more than timing or source.
Fact: The "anabolic window" is wider than once believed. Consuming protein within 2 hours post-workout is effective, and total daily intake matters more than precise timing.
Use an app like MyFitnessPal, Cronometer, or Lose It to log everything you eat. These apps have massive databases that show protein content for almost any food.
Use your palm as a rough guide:
If you struggle to hit your protein target through whole foods alone, a whey, casein, or plant-based protein shake can provide 20-30 grams in a convenient form.
For healthy individuals, eating up to 3-4 grams per kilogram of body weight appears safe, though unnecessary. Extremely high intakes may cause digestive discomfort in some people.
Yes. Older adults experience anabolic resistance, meaning their muscles are less responsive to protein. Adults over 50 should aim for the higher end of protein recommendations (1.0-1.2 g/lb).
Yes. Your muscles repair and grow on rest days, so protein needs remain high. Some people slightly reduce carbs on rest days while keeping protein constant.
Whey digests quickly and is ideal post-workout. Casein digests slowly and is better before bed. Both are high-quality complete proteins.
Protein increases satiety, preserves muscle mass during a calorie deficit, and has the highest thermic effect of any macronutrient. All three mechanisms make fat loss easier.