Protein Intake Calculator

Find your optimal daily protein intake based on your weight, activity level, and fitness goals.

Free to use. Runs in your browser.

Enter your weight and activity level to see your daily protein target. Sedentary adults need 0.8 g per kg body weight; active adults and older adults benefit from 1.2 to 2.0 g per kg.

Use the calculator below to estimate protein targets from body weight and goal.

Calculate Protein Intake

Age

Gender

Male

Female

Weight

lbs

Your Goal

Educational Estimates Only: These calculations are approximations based on population-level formulas and may not accurately reflect your individual health status. Body composition varies significantly due to factors like muscle mass, bone density, hydration, and ethnicity. This is not medical advice. Always consult a qualified healthcare provider for personalized assessment, diagnosis, or treatment decisions.

Methodology and sources

Formula or method

Multiplies body weight in kilograms by the protein range selected for the user's goal, then averages that range and converts protein grams to calories at 4 kcal per gram.

Basis and assumptions

The sedentary baseline uses 0.8 g per kg, as named in the tool.
Active, muscle-gain, athlete, and weight-loss presets use the g/kg ranges shown in the calculator.
Per-meal output divides the recommended daily target into four meals.
Standard arithmetic converts protein grams to calories using 4 kcal per gram.

What this tool does not decide

A protein prescription for kidney disease, pregnancy, eating disorders, elite sport, or medical nutrition therapy. Consult a GP, registered dietitian, or healthcare professional.
Protein quality, micronutrient adequacy, total calories, or whether supplements are appropriate.

Sources

International Society of Sports Nutrition protein ranges, as named in this tool
Standard arithmetic: grams per kg body weight and 4 kcal per gram protein

Last checked: 2026-06-05

Why Protein Is the Most Important Macro for Almost Everyone

Of the three macronutrients, protein, carbs, and fat, protein is the one most people get wrong. Not because they eat too much, but because they eat too little. The government's minimum recommendation (0.8g per kg) is just that: a minimum to prevent deficiency. It's not an optimal amount for anyone who exercises, wants to lose fat, or is over 50.

Protein does three things that carbs and fat can't: it builds and repairs muscle tissue, it keeps you feeling full for hours (the most satiating macro), and it costs the most energy to digest, your body burns 20 to 30% of protein calories just processing it, compared to 5 to 10% for carbs and 0 to 3% for fat.

That's why every evidence-based nutrition plan puts protein first. Get your protein right, and the rest of your diet largely falls into place.

How Much Protein Do You Actually Need?

It depends on your goal, activity level, and age. Here's what the research supports:

Goal / Situation	Grams per kg	Grams per lb	Example (75 kg / 165 lb)
Sedentary adult (minimum)	0.8 g/kg	0.36 g/lb	60g
General fitness	1.2 to 1.4 g/kg	0.55 to 0.64 g/lb	90 to 105g
Muscle building	1.6 to 2.2 g/kg	0.73 to 1.0 g/lb	120 to 165g
Fat loss (calorie deficit)	1.6 to 2.4 g/kg	0.73 to 1.1 g/lb	120 to 180g
Endurance athlete	1.2 to 1.6 g/kg	0.55 to 0.73 g/lb	90 to 120g
Adults over 50	1.2 to 1.6 g/kg	0.55 to 0.73 g/lb	90 to 120g

What this means for you: If you exercise and want to lose fat, you need roughly double the government minimum. A 75 kg person dieting should aim for 120 to 180g of protein per day. That's the range where muscle preservation, satiety, and the thermic effect of food all work in your favour. Use our Macro Calculator to fit this into your total calorie budget.

Best Protein Sources (With Grams Per Serving)

Food	Serving Size	Protein	Calories
Chicken breast	150g cooked	46g	248
Greek yoghurt (0% fat)	200g	20g	118
Eggs	2 large	12g	140
Salmon fillet	150g cooked	39g	312
Whey protein shake	1 scoop (30g)	24g	120
Lentils (cooked)	200g	18g	230
Tofu (firm)	150g	18g	174
Cottage cheese	200g	22g	196

Quick maths: If you need 150g of protein per day, you could hit it with chicken breast at lunch (46g), salmon at dinner (39g), Greek yoghurt as a snack (20g), two eggs at breakfast (12g), and a protein shake (24g). That's 141g, and you'll pick up the last 10g from other foods like bread, rice, and vegetables.

Protein Timing: Does It Matter When You Eat It?

Short answer: your total daily intake matters far more than timing. But there are some evidence-based nuances worth knowing:

Spread It Across 3 to 5 Meals

Your body can only use about 25 to 40g of protein per meal for muscle building (the exact amount depends on your size and the protein source). Eating 100g in one meal won't harm you, but you'll get more muscle-building benefit from splitting it across meals.

Post-Workout Window

The "anabolic window" isn't as narrow as the supplement industry claims. You don't need protein within 30 minutes of training. But having 25 to 40g within 2 hours of exercise is a reasonable practice backed by research. A regular meal works just as well as a shake.

Worked Protein Target Example

For a 75 kg person using a muscle-gain range of 1.6 to 2.2 g/kg, the calculator multiplies body weight by the lower and upper range, then uses the midpoint as the daily target.

Step	Calculation	Result
Lower range	75 x 1.6	120 g per day
Upper range	75 x 2.2	165 g per day
Four meals	Midpoint divided by 4	About 36 g per meal

The midpoint is a planning target. You do not need to hit it exactly every day. A weekly average close to the target is usually more useful than chasing a perfect daily number.

Choosing Protein Sources

Animal Sources

Meat, fish, eggs, dairy, and whey are protein dense and usually rich in essential amino acids. Balance them with fibre-rich foods and unsaturated fats.

Plant Sources

Beans, lentils, tofu, tempeh, seitan, nuts, seeds, and grains can work well. Variety helps cover amino acids and micronutrients.

Supplements

Protein powders can fill gaps, but they are not required. Food-first planning usually gives more vitamins, minerals, and satiety.

Medical Context

Kidney disease, liver disease, pregnancy, and some clinical diets need individual advice before raising protein intake.

Protein Planning Checks

Check total calories. Protein targets still need to fit your TDEE, deficit, or surplus.
Keep fibre, fruit, vegetables, and whole grains in the plan rather than letting protein displace them.
Spread intake across meals if muscle retention or gain is the goal.
Review the target after weight changes, training changes, or a new medical diagnosis.

Related Health & Nutrition Tools

Macro CalculatorGet your full protein/carbs/fat split Calorie CalculatorFind your daily calorie target TDEE CalculatorCalculate total daily energy expenditure Weight Loss CalculatorPlan your deficit and timeline One Rep Max CalculatorProgramme your strength training Body Fat CalculatorEstimate your body fat percentage

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Body baseline → Calories → Nutrition → Training → Progress. 13 tools free.

How to use this tool

Enter your body weight

Choose the protein goal that matches your activity

Calculate daily protein grams, meal split, and calories

Common uses

Estimating daily protein for general health
Planning protein while building or maintaining muscle
Setting a higher-protein target during fat loss
Splitting protein across meals
Checking protein calories inside a macro plan

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Frequently Asked Questions

How much protein do I need per day?

It depends on your goal. The minimum is 0.8g per kg for sedentary adults. For muscle building, aim for 1.6 to 2.2g/kg. For fat loss during a calorie deficit, 1.6 to 2.4g/kg preserves muscle and keeps you fuller. A 75 kg person building muscle needs 120 to 165g per day.

Do I need more protein to build muscle?

Yes. A 2018 meta-analysis in the British Journal of Sports Medicine found that 1.6g per kg is the threshold for maximum muscle protein synthesis during resistance training. Going up to 2.2g/kg provides a safety margin and extra satiety, but beyond that there's no additional muscle-building benefit.

Can I eat too much protein?

For healthy individuals, intakes up to 2.5g/kg are well-studied and safe. Excess protein is used for energy or excreted, it doesn't damage healthy kidneys. People with existing kidney disease should consult a doctor before increasing protein above the RDA.

What are the best protein sources?

Chicken breast (31g per 150g), salmon (26g per 150g), Greek yoghurt (10g per 100g), eggs (6g each), cottage cheese (11g per 100g), tofu (12g per 150g), lentils (9g per 100g cooked), and whey protein (24g per scoop). Mix animal and plant sources for the best amino acid profile.

Does protein help with weight loss?

Yes, in three ways. It's the most satiating macro (keeps you full longer), it has the highest thermic effect (your body burns 20 to 30% of protein calories during digestion), and it preserves muscle during a calorie deficit. A 2016 study found high-protein dieters lost 27% more fat than a lower-protein group on the same calories.

Does the timing of protein matter?

Your total daily intake matters most. But spreading protein across 3 to 5 meals (25 to 40g each) is slightly better for muscle building than eating it all in one sitting. The 'anabolic window' after training isn't as narrow as claimed, aim for protein within 2 hours of exercise, not necessarily within 30 minutes.

Do I need protein supplements?

Only if you can't hit your target through food alone. Whey protein is convenient and well-absorbed, but a chicken breast or tin of tuna provides the same protein with additional nutrients. Supplements are tools, not requirements, food first.

How do vegetarians and vegans get enough protein?

Combine plant sources throughout the day: lentils, chickpeas, tofu, tempeh, edamame, seitan, quinoa, nuts, and seeds. Most plant proteins are incomplete individually but complement each other when varied. Aim for 10 to 20% more total protein than animal-based eaters to account for lower digestibility.

Does protein need increase with age?

Yes. Adults over 50 have reduced 'anabolic sensitivity', their muscles respond less efficiently to protein. The International Society of Sports Nutrition recommends 1.2 to 1.6g/kg for older adults (vs 0.8g/kg minimum for younger adults). Higher protein also helps prevent age-related muscle loss (sarcopenia).

Is whey or casein protein better?

Whey is absorbed faster and has more leucine (the key muscle-building amino acid), making it slightly better around workouts. Casein digests slowly and is better before bed. But the difference is marginal, total daily protein intake matters 10x more than protein type. Use whichever fits your routine.

How much protein can your body absorb at once?

Your body can digest and absorb virtually unlimited protein, it just takes longer. For muscle building specifically, 25 to 40g per meal produces the maximum muscle protein synthesis response. Beyond that, extra protein is used for energy or other bodily functions, not wasted.

Does cooking affect protein content?

Cooking doesn't destroy protein. It denatures it (changes its structure), which actually makes it easier to digest. A cooked chicken breast has the same protein as a raw one. The only concern is charring at very high temperatures, which can create harmful compounds, but that's a separate food safety issue.

Results are for general informational purposes only and should be checked before use. They are not professional advice. See our Disclaimer and Terms of Service.