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Protein Intake Calculator – How Much Protein Do You Need Per Day?

Use our protein intake calculator to determine your optimal daily protein consumption. Whether you're building muscle, losing weight, or maintaining fitness, get personalized recommendations.

How to Use This Protein Intake Calculator

1

Select your unit system

Choose metric (kilograms) or imperial (pounds) for your weight measurement. The calculator handles the conversion automatically.

2

Enter your weight and activity level

Input your current body weight and select the activity level that best matches your lifestyle and fitness goals.

3

Get your personalized recommendation

See your optimal daily protein intake range based on scientific research for your specific goals and activity level.

Protein Intake Recommendations by Goal

Sedentary Adults: 0.8g/kg

Minimum for basic bodily functions and preventing deficiency — not optimal for health or body composition

Active Individuals: 1.0-1.4g/kg

Supports regular exercise, maintains muscle mass, and aids recovery from moderate training

Muscle Building: 1.8-2.2g/kg

Maximizes muscle protein synthesis for strength training and hypertrophy goals

Weight Loss: 1.6-2.4g/kg

Higher intake preserves muscle during calorie deficit and increases satiety for better adherence

High-Protein Food Reference

Food SourceServing SizeProtein
Chicken Breast100g cooked31g
Salmon100g cooked25g
Eggs2 large12g
Greek Yogurt170g container17g
Cottage Cheese100g11g
Lentils100g cooked9g
Tofu100g8g
Whey Protein1 scoop (30g)24g

Frequently Asked Questions

How much protein do I need per day?
It depends on your goals. Sedentary adults need 0.8g per kg of body weight. Active individuals benefit from 1.2-1.6g/kg. Those building muscle or losing weight may need 1.6-2.2g/kg for optimal results.
Can I eat too much protein?
For healthy people, high protein intake (up to 3g/kg) appears safe long-term. Those with kidney disease should consult a doctor. Most people naturally stop eating more protein as it's very satiating.
Is plant protein as good as animal protein?
Plant proteins are often incomplete (missing some amino acids), but eating varied plant sources throughout the day provides all essential amino acids. You may need slightly more total protein on a plant-based diet.
When should I eat protein?
Spread protein across 3-5 meals for best results. Aim for 20-40g per meal to maximize muscle protein synthesis. Post-workout protein within 2 hours supports recovery, but total daily intake matters most.
Do I need protein powder?
No — protein powder is just convenient food, not a requirement. You can hit your targets with whole foods. Powder works well for post-workout shakes or when you need a quick protein boost between meals.

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