Protein Calculator
Enter your weight, activity level, and goal to calculate your recommended daily protein intake. Results show a range based on current research, with a per-meal breakdown and comparison table for all goals.
Body weight: 75.0 kg Goal: Muscle Gain Protein range: 1.6–2.2 g per kg body weight Minimum: 75.0 kg × 1.6 g/kg = 120 g/day Maximum: 75.0 kg × 2.2 g/kg = 165 g/day Per meal (3 meals/day): Lower bound: 120g ÷ 3 = 40g per meal Upper bound: 165g ÷ 3 = 55g per meal
| Goal | g/kg | g/day |
|---|---|---|
| General Health | 0.8–1 | 60–75 |
| Weight Loss | 1.2–1.6 | 90–120 |
| Muscle Gain | 1.6–2.2 | 120–165 |
| Athlete Performance | 1.4–1.7 | 105–128 |
| Bodybuilder | 2–3.1 | 150–233 |
For informational purposes only. Consult a healthcare professional or registered dietitian.
| Food | Protein |
|---|---|
| Chicken breast (100g) | 31g |
| Egg (1 large) | 6g |
| Greek yogurt (170g) | 17g |
| Beef sirloin (100g) | 26g |
| Tofu (100g) | 8g |
| Lentils (100g cooked) | 9g |
| Salmon (100g) | 25g |
| Cottage cheese (100g) | 11g |
| Whey protein (30g scoop) | 24g |
| Chickpeas (100g cooked) | 9g |
Why Protein Intake Matters
Protein is one of three macronutrients — alongside carbohydrates and fat — and the only one that supplies amino acids essential for building and repairing body tissues. Every cell in the human body contains protein. It makes up muscle fibers, enzymes, hormones, antibodies, neurotransmitters, hair, nails, and structural proteins in skin and bone.
Unlike carbohydrates and fat, the body does not store protein in a dedicated form. This means protein must be supplied through the diet on an ongoing basis. When protein intake is insufficient, the body breaks down muscle tissue to free up amino acids for critical functions — a process called muscle catabolism.
Protein Recommendations by Goal
General Health: 0.8–1.0 g/kg
The Recommended Dietary Allowance (RDA) of 0.8g/kg is the minimum to prevent deficiency in sedentary adults. It is not an optimal target — it is the floor, not the ceiling. Many nutrition researchers now recommend 1.0–1.2g/kg as a more practical baseline even for sedentary individuals, particularly older adults who lose muscle mass more rapidly (sarcopenia).
Weight Loss: 1.2–1.6 g/kg
During a calorie deficit, the body is at risk of losing both fat and muscle. Higher protein intake helps preserve lean mass. A meta-analysis by Stokes et al. (2018) found that intakes of 1.2–1.6g/kg significantly reduced fat-free mass loss compared to lower protein intakes during caloric restriction. Protein's high satiety value also helps manage hunger on a diet.
Muscle Gain: 1.6–2.2 g/kg
An influential meta-analysis by Morton et al. (2018), published in the British Journal of Sports Medicine, found that protein supplementation augmented muscle gain up to 1.62g/kg/day in trained individuals. Beyond this point, additional protein provided no further benefit on average. The range extends to 2.2g/kg to account for individual variation — some people respond better to slightly higher intakes.
Athlete Performance: 1.4–1.7 g/kg
Endurance athletes like marathon runners and cyclists have protein needs higher than the RDA, as exercise damages muscle fibers that must be repaired. The International Society of Sports Nutrition (ISSN) recommends 1.4–2.0g/kg for exercising individuals. Endurance athletes at the lower end of this range; strength athletes at the higher end.
Bodybuilding: 2.0–3.1 g/kg
The upper range is used during intensive training phases and cuts (caloric restriction while maintaining muscle). A 2018 systematic review by Antonio et al. found that intakes up to 3.1g/kg/day had no adverse effects in trained individuals. However, research generally does not show additional muscle gain above 2.2g/kg, so the very high range is primarily protective of muscle during cuts, rather than additionally anabolic.
Complete vs Incomplete Proteins
Proteins are made of 20 amino acids. Nine are classified as "essential" because the human body cannot synthesize them — they must come from food. A complete protein contains all nine essential amino acids in adequate proportions. An incomplete protein is missing or low in one or more.
| Complete Proteins | Incomplete Proteins |
|---|---|
| Meat, poultry, fish | Most grains (rice, wheat, oats) |
| Eggs | Most legumes (beans, lentils) — low in methionine |
| Dairy (milk, yogurt, cheese) | Nuts and seeds — low in lysine |
| Soy (tofu, tempeh, edamame) | Vegetables (low total protein) |
| Quinoa, buckwheat | — |
Plant-based eaters do not need to consume complementary proteins at every meal. Eating a variety of plant proteins throughout the day provides all essential amino acids. Combining rice and beans, hummus and pita, or lentil soup with whole-grain bread are classic complementary protein pairings.
Protein Timing and Distribution
Total daily protein intake is the primary driver of outcomes. That said, distribution matters too. Research on muscle protein synthesis (MPS) shows that:
- Minimum per serving: approximately 20–40g of protein per meal maximally stimulates MPS in most people
- 3–4 meals per day distributed evenly appears optimal
- Leucine threshold: leucine is the primary amino acid that triggers MPS; a meal needs ~2.5–3g of leucine to fully activate the pathway (roughly 20–25g of a high-quality protein)
- Pre-sleep protein: casein protein before bed (40g) has been shown to stimulate overnight MPS in resistance-trained individuals
Plant-Based Protein Sources
Meeting protein targets on a plant-based diet requires more planning but is entirely achievable. Higher-protein plant foods include:
- Tofu (100g) — 8g protein; tempeh (100g) — 19g
- Edamame (100g) — 11g
- Lentils (100g cooked) — 9g
- Black beans, chickpeas, kidney beans (100g cooked) — 7–9g
- Seitan (wheat gluten, 100g) — 25g (not suitable for those with gluten intolerance)
- Nutritional yeast (30g) — 14g
- Hemp seeds (30g) — 9g (complete protein)
- Pumpkin seeds (30g) — 8g
Frequently Asked Questions
How much protein do I need per day?
Protein needs vary by goal. The WHO minimum for general health is 0.8g per kg of body weight per day. For weight loss, 1.2–1.6g/kg preserves muscle mass. For muscle gain, research supports 1.6–2.2g/kg. Athletes typically need 1.4–1.7g/kg. Bodybuilders in intensive training phases may use up to 2.0–3.1g/kg, though research shows diminishing returns above 2.2g/kg for most people.
Does it matter when I eat protein?
Protein timing has a smaller effect than total daily intake, but spreading protein across 3–5 meals (rather than eating it all at once) appears to maximize muscle protein synthesis. Each meal should ideally contain at least 20–40g of protein to maximally stimulate muscle building. Post-workout protein (within 2 hours) may enhance recovery, but the "anabolic window" is wider than previously thought.
What are complete and incomplete proteins?
A complete protein contains all 9 essential amino acids (EAAs) that the body cannot synthesize itself: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. Animal sources (meat, fish, eggs, dairy) are complete proteins. Most plant sources are incomplete, but eating a variety of plant foods throughout the day — such as rice with beans — provides all EAAs. Soy, quinoa, and buckwheat are plant-based complete proteins.
Can you eat too much protein?
For healthy adults with normal kidney function, high protein intakes up to 3g/kg appear safe in the short and medium term. The concern that high protein damages healthy kidneys is not supported by current evidence, though those with existing kidney disease should limit intake as directed by their doctor. Very high protein diets may also crowd out other nutrients if not carefully planned.
Does protein help with weight loss?
Yes. Protein is the most satiating macronutrient — it reduces appetite and increases feelings of fullness more than carbohydrates or fat. The thermic effect of food (TEF) for protein is 20–30%, meaning the body burns 20–30% of protein calories digesting and processing it (versus 0–3% for fat and 5–10% for carbs). Higher protein intake during weight loss also preserves lean muscle mass, which keeps metabolic rate higher.
Medical Disclaimer: For informational purposes only. Protein needs vary by individual health status, medications, and medical conditions. Those with kidney disease, liver disease, or other metabolic conditions should consult a healthcare professional or registered dietitian before significantly changing their protein intake.
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