Calculate your optimal daily protein intake based on body weight, activity level, and goal (muscle gain, fat loss, or maintenance). Shows per-meal targets, g/kg and g/lb values, and food source equivalents (chicken, eggs, tofu).
Enter your body weight in kg or lbs, activity level, and primary goal (muscle gain, fat loss, or general health/maintenance). Age and training experience optionally refine the recommendation.
Your minimum, recommended, and maximum daily protein targets are shown in both g/kg and g/lb. The recommendation range reflects current evidence-based guidelines for your specific goal.
Select how many meals you eat per day (3, 4, 5, or 6) to see protein per meal. Food equivalents show how much chicken breast, Greek yoghurt, eggs, or cottage cheese provides your daily target.
Evidence-based recommendations: General health (sedentary): 0.8g/kg body weight (minimum RDA). Active individuals: 1.2–1.6g/kg. Muscle building: 1.6–2.2g/kg (Brad Schoenfeld meta-analysis, 2017). Fat loss (preserving muscle): 2.0–2.6g/kg. Older adults (65+): 1.2–1.6g/kg (higher due to anabolic resistance). For a 75 kg person building muscle, this means 120–165g protein daily.
Benefits plateau above approximately 2.2g/kg — research shows diminishing returns beyond this point. A 2017 meta-analysis by Morton et al. (n=49 studies) found that protein supplementation beyond 1.62g/kg/day did not further increase muscle gain in resistance-trained individuals. Additional protein above 2.2–2.6g/kg provides no additional muscle benefit and excess calories.
The "anabolic window" is less critical than once believed. Total daily protein is more important than timing. However, consuming 20–40g protein within 2 hours of training is beneficial. Pre-training protein prevents muscle breakdown during exercise; post-training protein supports muscle protein synthesis (MPS). Spreading intake across 3–5 meals (20–40g per meal) maximises MPS throughout the day.
Animal proteins (meat, eggs, dairy) are "complete" — containing all essential amino acids, particularly leucine which triggers MPS. Plant proteins (legumes, grains, soy) are often lower in leucine and some essential amino acids. Vegans and vegetarians benefit from consuming 10–20% more total protein (1.8–2.4g/kg for muscle building) and combining complementary protein sources to ensure a full amino acid profile.
Healthy kidneys handle high protein intake without harm — evidence does not support the myth that high protein damages healthy kidneys. A 2020 systematic review found no adverse effects of protein intakes up to 2.5g/kg in healthy adults. However, very high protein (>3g/kg) provides no additional benefit, displaces other nutrients, and the excess is simply oxidised as energy.
Animal sources: Chicken breast (31g/100g), Tuna (30g/100g), Greek yoghurt (10g/100g), Eggs (13g/100g), Cottage cheese (11g/100g), Beef (26g/100g). Plant sources: Tempeh (19g/100g), Edamame (11g/100g), Lentils (9g/100g, cooked), Tofu (8g/100g), Chickpeas (9g/100g, cooked). Protein powder: Whey (20–25g per scoop), Pea protein (20–24g per scoop).
