Protein Intake Calculator
Figure out exactly how much protein you need each day based on your bodyweight and whether your goal is maintenance, muscle gain, or fat loss.
*Estimates only, not medical advice. Consult a registered dietitian for personalized guidance.
💪 Getting Your Protein Right
The science-backed basics behind daily protein targets and how to hit them consistently.
How it Works
Multiplies your bodyweight in kilograms by a protein factor (grams per kg) that scales with your training goal, then splits that target across your daily meals.
The Formula
Daily Protein (g) = Bodyweight (kg) x Factor. Factor ranges from 0.8g/kg (sedentary) up to 2.4g/kg (cutting while preserving muscle).
Pro Tip
Spread protein evenly across 3-4 meals rather than one large serving — muscle protein synthesis responds better to consistent doses of 20-40g throughout the day.
Frequently Asked Questions
How much protein should I eat per day? +
It depends on your activity level and goal. Sedentary adults need roughly 0.8g of protein per kg of bodyweight, active adults maintaining muscle need 1.2-1.6g/kg, those building muscle need 1.6-2.2g/kg, and people cutting calories while preserving muscle often benefit from 2.0-2.4g/kg since protein needs rise when calories are restricted.
Can eating too much protein be harmful? +
For most healthy adults, high protein intake (up to roughly 2.5-3g/kg) is not harmful and research has not shown kidney damage in people without pre-existing kidney disease. However, anyone with kidney conditions should consult a doctor before significantly increasing protein intake.
Should I use bodyweight or lean body mass to calculate protein needs? +
Total bodyweight is the standard and simplest reference point used in most guidelines and this calculator. However, if you carry significant body fat, calculating from lean body mass (bodyweight minus fat mass) can give a more precise target, since fat tissue does not require the same protein support as muscle.
How should I spread protein intake across meals? +
Research suggests spreading protein evenly across 3-5 meals, with roughly 20-40g per meal, maximizes muscle protein synthesis compared to eating most of it in one sitting. This calculator divides your daily target across four meals as a starting reference.
Does protein intake matter more than total calories for muscle gain? +
Both matter. You need a calorie surplus to build new tissue and enough protein to supply the amino acids for that tissue. Adequate protein without enough total calories still limits muscle growth, and a calorie surplus without enough protein leads to more fat gain relative to muscle.
Do plant-based eaters need more protein than meat eaters? +
Some research suggests a modest 10-20% increase for plant-based diets to account for lower digestibility and incomplete amino acid profiles in some plant sources, though combining varied protein sources like legumes, grains, and soy across the day generally closes this gap.