Free Protein Calculator
Calculate your daily protein needs based on body weight and fitness goals. Get per-meal targets for muscle gain or weight loss.
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Daily Protein
93–123g
Target: ~108g/day
Standard recommendation for active adults
Per Meal (3)
36g
Per Meal (4)
27g
Per Meal (5)
22g
Formula
Daily Protein (g) = Body Weight (kg) × Protein Factor (g/kg) — factor ranges from 1.2 to 2.5 depending on goalHow to Calculate Your Daily Protein Needs
Your ideal protein intake depends on your body weight and fitness goal. This calculator multiplies your weight in kilograms by a protein factor (measured in grams per kilogram) that varies based on your activity level and objective.
Research consistently shows that higher protein intakes support muscle growth, improve recovery, and help preserve lean mass during weight loss. The calculator provides a range because individual needs vary based on age, training intensity, and body composition.
Protein Recommendations by Goal
- Weight loss (1.6-2.2g/kg): Higher protein during a calorie deficit prevents muscle loss, increases satiety, and boosts your metabolic rate. Studies show high-protein dieters lose more fat and less muscle compared to low-protein dieters.
- Maintenance (1.2-1.6g/kg): Sufficient for active adults who want to maintain their current muscle mass and body composition. This range supports general health and recovery from moderate exercise.
- Muscle building (1.6-2.2g/kg): The optimal range for maximizing muscle protein synthesis when combined with resistance training. Going above 2.2g/kg shows minimal additional benefit for most people.
- Athletes (1.8-2.5g/kg): Intense training increases protein turnover and recovery demands. Endurance athletes, bodybuilders, and those doing two-a-day sessions may need the higher end of this range.
How to Hit Your Protein Target
The per-meal breakdown shown in the results makes it practical to plan your day. Here's what hitting your target looks like with real food:
- Breakfast (30g): 3 eggs with Greek yogurt, or a protein smoothie with whey and milk
- Lunch (35g): Chicken breast salad or a turkey sandwich with cheese
- Dinner (35g): Salmon fillet, lean steak, or tofu stir-fry
- Snacks (20g): Cottage cheese, protein bar, jerky, or edamame
Plant-Based Protein Sources
If you follow a vegetarian or vegan diet, you can still meet high protein targets. Focus on lentils, chickpeas, tofu, tempeh, seitan, quinoa, and protein powder. Combine different plant sources throughout the day to get a complete amino acid profile.
Frequently Asked Questions
How much protein do I need per day?
For most active adults, 1.2-1.6g per kilogram of body weight is sufficient. If you're trying to build muscle or lose fat while preserving muscle, aim for 1.6-2.2g per kg. Athletes in intense training may need up to 2.5g per kg. For a 170-pound (77kg) person maintaining weight, that's roughly 92-123g of protein daily.
Can you eat too much protein?
For healthy adults, high protein intake (up to 2.5g/kg) is safe and well-tolerated. Your kidneys can handle it unless you have pre-existing kidney disease. However, eating excessive protein beyond what your body can use for muscle synthesis won't build extra muscle — the excess is either burned for energy or stored.
When is the best time to eat protein?
Spread your protein intake evenly across 3-5 meals throughout the day, with 25-40g per meal. This maximizes muscle protein synthesis. Eating protein within 2 hours after a workout is beneficial but not as critical as once believed — total daily intake matters more than timing.
What are the best high-protein foods?
Top protein sources include chicken breast (31g per 100g), Greek yogurt (10g per 100g), eggs (6g each), lean beef (26g per 100g), salmon (25g per 100g), tofu (17g per 100g), lentils (9g per 100g cooked), and whey protein powder (25g per scoop). Combining animal and plant sources works well.
Do I need protein supplements?
Supplements aren't required if you can meet your target through whole foods. However, protein powder (whey, casein, or plant-based) is convenient when you're short on time or struggling to hit your target. Whey protein is the most researched and effective for muscle building.