Protein Calculator

Protein is the most important macronutrient for preserving and building muscle, managing hunger, and supporting overall health. This calculator tells you exactly how many grams of protein you need per day based on your weight, activity level, and goals.

How to Use This Calculator

1. Enter your body weight (in pounds or kg).
2. Select your activity level.
3. Select your goal: maintain muscle, build muscle, or fat loss while preserving muscle.
4. Click Calculate to see your recommended daily protein intake in grams.

Protein Recommendations by Goal

• Sedentary adult (RDA minimum): 0.36g per lb (0.8g/kg) — bare minimum, not optimal
• Lightly active / recreational exercise: 0.5–0.7g/lb (1.1–1.5g/kg)
• Strength training / muscle building: 0.7–1.0g/lb (1.5–2.2g/kg)
• Fat loss (to preserve muscle): 0.8–1.2g/lb of lean body mass (higher intake protects muscle during deficit)
• Older adults (65+): 0.6–0.9g/lb (1.2–2.0g/kg) — higher needs due to anabolic resistance

Example Calculation

Body weight: 175 lbs | Goal: Muscle building | Activity: Regular strength training

• Target: 0.85g/lb × 175 lbs = 149g protein/day
• Calorie contribution: 149g × 4 cal/g = 596 calories from protein

Best Protein Sources

• Animal proteins (complete): Chicken breast (31g/100g), eggs (6g/egg), Greek yogurt (17g/170g), tuna (25g/100g), beef (26g/100g)
• Plant proteins: Lentils (18g/cup cooked), chickpeas (15g/cup), edamame (17g/cup), tempeh (31g/cup), tofu (20g/cup)
• Protein supplements: Whey protein (~25g/scoop), casein (~24g/scoop), pea protein (~21g/scoop)

Common Mistakes to Avoid

• Eating all protein in one meal — Muscle protein synthesis is maximized at ~30–50g protein per meal. Distribute intake across 3–5 meals rather than front-loading one large amount.
• Using RDA (0.36g/lb) as your target — The RDA is the minimum to prevent deficiency, not optimal for active individuals or those wanting to build/preserve muscle.
• Ignoring protein quality — Animal proteins are "complete" (all essential amino acids). Plant proteins are often "incomplete" — combine different plant sources to ensure all essential amino acids are covered.

Frequently Asked Questions

Can I eat too much protein?

In healthy individuals with normal kidney function, high protein intake (up to 1.5g/lb) appears safe. For those with kidney disease, high protein intake may be problematic — consult a doctor. Excess protein calories still count toward your total calorie budget.

Does protein timing matter?

Total daily protein is most important. Timing shows modest benefits: post-workout protein (within 2 hours) may slightly enhance recovery, and pre-sleep casein may support overnight muscle synthesis for dedicated strength athletes.

Is a high-protein diet good for weight loss?

Yes — high protein diets (0.8–1g/lb) during a caloric deficit help preserve lean muscle, increase satiety, and have a higher thermic effect (burns more calories to digest). They are among the most consistently effective dietary strategies for body recomposition.

Conclusion

Getting enough protein is the single most impactful nutrition change most people can make. Calculate your target here, distribute it across your meals, and prioritize high-quality sources. The results for energy, body composition, and satiety are substantial.

Related: Macro Calculator | Calorie Calculator | Lean Body Mass Calculator | BMR Calculator