Protein Intake Calculator
How much protein do you need daily? Enter your weight, activity level, and goal to get a personalized protein target in grams per day.
Protein Needs by Goal
| Goal | Grams per lb | Grams per kg |
|---|---|---|
| General health | 0.36-0.5 | 0.8-1.1 |
| Maintain weight | 0.5-0.7 | 1.1-1.5 |
| Build muscle | 0.7-0.9 | 1.5-2.0 |
| Lose fat (preserve muscle) | 0.8-1.0 | 1.8-2.2 |
| Endurance athlete | 0.5-0.7 | 1.1-1.5 |
| Strength athlete | 0.7-0.9 | 1.5-2.0 |
How to Use This Calculator
Protein needs vary based on your body weight, activity level, and fitness goals. This calculator uses evidence-based ranges from sports nutrition research:
- General health: 0.36-0.5 g/lb (0.8-1.1 g/kg) — RDA is 0.36 g/lb, but most adults benefit from more
- Maintain weight: 0.5-0.7 g/lb (1.1-1.5 g/kg) — active adults who aren't trying to change body composition
- Build muscle: 0.7-0.9 g/lb (1.5-2.0 g/kg) — resistance training + caloric surplus
- Lose fat: 0.8-1.0 g/lb (1.8-2.2 g/kg) — higher protein preserves muscle during caloric deficit
Activity level adjusts the multiplier within the range. Sedentary uses the low end, extremely active uses the high end.
Protein Timing and Distribution
Research shows spreading protein across 3-5 meals (20-40g each) maximizes muscle protein synthesis. Post-workout, aim for 20-40g within 2 hours. Before bed, casein or cottage cheese (slow-digesting) can support overnight recovery.
Good protein sources: chicken breast (31g/100g), Greek yogurt (10g/100g), eggs (6g each), lentils (9g/100g cooked), whey protein (20-25g/scoop).
Related Tools
TDEE + Macro Calculator — full calorie and macro breakdown including protein, carbs, fat
Body Fat Calculator — estimate body fat % to set realistic muscle-building goals