Protein Intake Calculator
Calculate your daily protein requirements based on your goals
Protein Intake Calculator
Daily protein targets based on body weight and goal
Weight Unit
Why Protein is Essential
Protein is one of the three essential macronutrients and plays crucial roles in your body. It's the building block for muscles, enzymes, hormones, and antibodies. Whether you're trying to build muscle, lose fat, or maintain your health, adequate protein intake is essential.
Muscle Growth
Protein provides amino acids needed for muscle protein synthesis and growth after resistance training.
Recovery
Adequate protein supports muscle repair after exercise and helps reduce soreness.
Satiety
Protein keeps you fuller longer and has a higher thermic effect than other macronutrients.
Recommended Protein Intake by Goal
Sedentary / Maintenance
0.6-0.8g per pound of body weight (1.3-1.8g per kg)
Maintains current muscle mass with little to no exercise. Sufficient for general health.
Weight Loss
0.8-1.2g per pound of body weight (1.8-2.6g per kg)
Higher protein preserves muscle mass while in a caloric deficit. Essential for fat loss.
Muscle Gain
0.7-1.0g per pound of body weight (1.6-2.2g per kg)
Supports muscle protein synthesis during resistance training and caloric surplus.
Athletes / Very Active
0.8-1.2g per pound of body weight (1.8-2.6g per kg)
High activity levels and training demand increased protein for recovery and adaptation.
Complete Protein Sources
Choose complete proteins that contain all 9 essential amino acids:
Chicken Breast
31g per 100g
Fish (Salmon)
25g per 100g
Eggs
6g per egg
Greek Yogurt
10g per 100g
Beef (Lean)
26g per 100g
Turkey
29g per 100g
Cottage Cheese
11g per 100g
Protein Powder
20-25g per scoop
Protein Timing and Distribution
Spread Throughout the Day: Distribute your protein intake across 3-4 meals rather than consuming it all at once. Aim for 20-40g per meal for optimal muscle protein synthesis.
Post-Workout: While the "anabolic window" isn't as critical as once thought, consuming protein within 1-2 hours after training is beneficial for recovery.
With Every Meal: Including protein at breakfast, lunch, and dinner helps maintain satiety and supports consistent muscle maintenance throughout the day.
Meal Prep: Cooking protein sources in bulk and portioning them out makes it easier to consistently hit your daily targets.
Protein Works Best With
Resistance Training
Protein is only effective for muscle growth when combined with strength training. Aim for 3-4 sessions per week.
Adequate Calories
For muscle gain, you need a slight caloric surplus. For fat loss, maintain a moderate deficit with high protein.
Sleep and Recovery
Aim for 7-9 hours of quality sleep. Protein synthesis occurs during rest and sleep.
Other Micronutrients
Ensure adequate intake of vitamins, minerals, and hydration for optimal protein utilization.
Disclaimer: This calculator provides estimates based on general nutritional science. Individual protein needs may vary based on metabolism, health conditions, medications, and other factors. These calculations are not medical advice. Consult with a registered dietitian or healthcare professional for personalized nutrition guidance.