Protein Calculator
Calculate daily protein needs
Daily Protein Needs
Pro Tip
Distribute protein throughout the day for optimal muscle protein synthesis. Aim for 20-40g per meal!
Protein Sources
Privacy & Security
Your weight and nutrition information is completely private and secure. All calculations are performed locally in your browser - no personal data is transmitted or stored. Your information remains confidential.
What is a Protein Calculator?
A protein calculator is a nutritional tool that determines your optimal daily protein intake based on individual factors including body weight, activity level, fitness goals, age, and training intensity. Protein is an essential macronutrient crucial for building and repairing tissues, producing enzymes and hormones, supporting immune function, maintaining lean muscle mass, and promoting satiety. While the RDA (Recommended Dietary Allowance) for protein is 0.8 grams per kilogram of body weight (0.36 grams per pound), this baseline is designed to prevent deficiency in sedentary individuals rather than optimize health, performance, or body composition. Active individuals, athletes, people trying to build muscle, those in calorie deficits for fat loss, and older adults typically need significantly more protein than the RDA. This calculator uses evidence-based guidelines to recommend protein intake appropriate for your specific situation. Factors affecting protein needs include activity level (sedentary individuals need less than athletes), training type (strength training increases protein needs more than endurance training), calorie intake (protein needs increase in calorie deficits to preserve muscle), age (older adults need more protein to combat age-related muscle loss), and goals (muscle gain requires higher protein than maintenance or fat loss with muscle preservation). For example, someone trying to build muscle might need 0.7-1 gram of protein per pound of body weight, while someone maintaining weight with moderate activity might need 0.5-0.6 grams per pound. The calculator provides personalized recommendations rather than generic one-size-fits-all advice. Understanding and meeting your protein needs supports numerous health and fitness outcomes including maintaining and building lean muscle mass, enhancing recovery from exercise, increasing satiety which helps with appetite control and weight management, preserving muscle during weight loss, supporting bone health, and improving body composition. Whether you're an athlete optimizing performance, someone on a fitness journey seeking better body composition, an older adult wanting to maintain muscle and independence, or simply health-conscious and wanting to meet nutritional needs, calculating your protein target is an essential first step toward proper nutrition.
Key Features
Activity Level Adjustment
Personalize protein needs based on sedentary, moderate, active, or very active lifestyles
Goal-Specific Recommendations
Different protein targets for muscle gain, fat loss, or weight maintenance
Multiple Calculation Methods
Choose between total body weight, lean body mass, or research-based formulas
Meal Distribution
Break down daily protein into optimal per-meal amounts for better absorption
Food Examples
See practical examples of foods providing your protein target
Grams and Percentages
View protein needs in grams per day and as percentage of total calories
Age Adjustments
Account for increased protein needs in older adults to prevent sarcopenia
Metric and Imperial Units
Enter weight in pounds or kilograms for convenient calculations
How to Use the Protein Calculator
Enter Your Weight
Input your current body weight in pounds or kilograms. For more accurate calculations, you can also enter your lean body mass if known, which excludes fat mass.
Select Your Activity Level
Choose from sedentary (little to no exercise), moderately active (light exercise 1-3 days/week), active (moderate exercise 3-5 days/week), or very active (intense exercise 6-7 days/week).
Choose Your Goal
Select your primary fitness goal: muscle gain (requires higher protein), fat loss (high protein preserves muscle while dieting), or maintenance (moderate protein to maintain current composition).
Add Additional Factors
Input your age and training type if applicable. Older adults and those doing intense strength training need more protein than baseline recommendations.
Review Your Protein Target
See your recommended daily protein intake in grams, per-meal recommendations, and as a percentage of daily calories. Use this target to plan meals and track nutrition.
Protein Intake Tips
- Prioritize Protein at Every Meal: Include a protein source at breakfast, lunch, and dinner to distribute intake evenly throughout the day for optimal muscle protein synthesis.
- Plan Meals Around Protein: When planning meals, choose your protein source first, then build the rest of the meal around it to ensure you meet targets.
- Use Protein Powder Strategically: Protein shakes or powder mixed into foods provide convenient, efficient protein when whole food sources aren't practical or you need extra protein.
- Track Intake Initially: Use a food tracking app for 1-2 weeks to understand how much protein is in different foods and whether you're meeting your target consistently.
- Prep Protein in Advance: Batch cook chicken, hard-boil eggs, or prep other protein sources on weekends so you have ready-to-eat options throughout the week.
- Choose Lean Sources When Cutting: When trying to lose fat, prioritize lean protein sources like chicken breast, white fish, and low-fat dairy to meet protein needs without excess calories.
Frequently Asked Questions
How much protein do I really need per day?
Protein needs vary significantly based on individual factors, but research-based guidelines provide ranges for different populations. The RDA of 0.8g/kg (0.36g/lb) prevents deficiency but is inadequate for optimal health and fitness. For sedentary adults, 0.4-0.5 grams per pound of body weight (0.8-1.0g/kg) supports general health better than the RDA. Recreationally active individuals doing regular exercise should aim for 0.5-0.7 grams per pound (1.2-1.6g/kg). Athletes training intensely, especially in strength and power sports, benefit from 0.7-1.0 grams per pound (1.6-2.2g/kg). People in calorie deficits trying to lose fat while preserving muscle should consume 0.7-1.0 grams per pound of body weight (1.6-2.4g/kg), with higher intakes particularly important for leaner individuals. Those trying to build muscle should consume 0.7-1.0 grams per pound (1.6-2.2g/kg), though research shows benefits plateau beyond about 0.8g/lb for most people. Older adults (65+) need more protein to combat age-related muscle loss (sarcopenia), with recommendations of 0.5-0.7 grams per pound (1.0-1.6g/kg). For practical application, a good rule of thumb for most active people is to aim for about 0.7-0.8 grams of protein per pound of body weight. A 150-pound active person would target about 105-120 grams of protein daily. If you know your body fat percentage, calculating protein based on lean body mass can be even more accurate, targeting 1.0 gram per pound of lean mass. It's worth noting that very high protein intakes beyond these recommendations don't provide additional benefits for muscle building or performance, though they're generally safe for healthy individuals. Focus on meeting these targets consistently rather than exceeding them dramatically.
Does timing of protein intake matter?
Protein timing has some importance, but total daily protein intake matters far more than precise timing for most people. The concept of an 'anabolic window' immediately after training has been overstated - while consuming protein after workouts is beneficial, the window is much larger than previously thought (several hours rather than 30 minutes). What matters more is distributing protein relatively evenly throughout the day to maximize muscle protein synthesis. Research suggests consuming 20-40 grams of high-quality protein per meal, spaced across 3-5 meals, optimally stimulates muscle protein synthesis. Each protein feeding triggers muscle protein synthesis for about 3-5 hours, after which eating more protein can stimulate another round. Spreading protein across multiple meals keeps you in an anabolic state longer than eating all protein in one or two large meals. For example, eating 120 grams of protein as 30g at four meals (breakfast, lunch, dinner, snack) is more effective for muscle building than eating 20g, 20g, and 80g at three meals, even though total intake is the same. Pre-sleep protein (20-40g within an hour of bedtime) can be particularly valuable because it provides amino acids during the long overnight fast, supporting overnight muscle protein synthesis and recovery. This is especially important for muscle gain or when training in the evening. However, these timing nuances matter most for athletes, bodybuilders, or people trying to maximize muscle gain. For general health, fat loss while preserving muscle, or recreational fitness, meeting your daily protein target is the priority - timing is a secondary consideration. If you're not hitting your daily protein goal consistently, worrying about timing is premature. First establish the habit of eating adequate protein daily, then optimize timing if you want to maximize results.
Is too much protein bad for your kidneys?
For healthy individuals with normal kidney function, high protein intake is not harmful to kidneys. This myth stems from confusing kidney disease management (where protein restriction is necessary) with prevention. Multiple studies on healthy populations consuming high protein (up to 1.5g/lb or 3.0g/kg daily) for extended periods show no adverse effects on kidney function. Kidneys of healthy individuals easily handle higher protein loads. However, if you already have kidney disease or chronic kidney problems, high protein intake can worsen the condition because damaged kidneys struggle to process protein waste products. People with kidney disease typically need protein restriction as prescribed by their nephrologist. For everyone else, concerns about protein and kidney health are largely unfounded. That said, some nuances exist. Very high protein intake (above 1.0g/lb) with inadequate hydration might cause temporary increases in waste products like urea, which is why staying well-hydrated is important when consuming high protein. Additionally, animal protein intake correlates with slightly higher kidney stone risk in susceptible individuals, though this is multifactorial and not solely due to protein. Other concerns sometimes raised about high protein lack strong evidence. Bone health is not negatively impacted by high protein - in fact, adequate protein supports bone health, especially when combined with adequate calcium and vitamin D. Liver function is not harmed by high protein in healthy individuals. The body can efficiently process high protein intakes without liver stress. If you have existing kidney disease, liver disease, or certain metabolic disorders, consult your healthcare provider about appropriate protein intake. For healthy individuals, meeting protein needs for your activity level and goals, even if that means relatively high intake, is safe and beneficial.
What are the best protein sources?
The best protein sources provide high-quality, complete protein with good bioavailability, along with other beneficial nutrients. Complete proteins contain all nine essential amino acids in adequate amounts, while incomplete proteins lack or have low amounts of one or more essential amino acids. Animal-based complete proteins include chicken breast (31g protein per 4oz), turkey breast (32g per 4oz), lean beef (26g per 4oz), pork tenderloin (24g per 4oz), fish like salmon (25g per 4oz) and tuna (26g per 4oz), eggs (6g per large egg, excellent amino acid profile), Greek yogurt (17-20g per 6oz), cottage cheese (14g per half cup), and milk (8g per cup). These animal sources have high biological value and excellent amino acid profiles. Plant-based complete proteins include quinoa (8g per cup cooked), soy products like tofu (10g per half cup), tempeh (15g per half cup), and edamame (17g per cup), and buckwheat (6g per cup cooked). Plant-based incomplete proteins that can be combined for complete profiles include legumes like lentils (18g per cup cooked), chickpeas (15g per cup cooked), and black beans (15g per cup cooked); nuts and seeds like almonds (6g per ounce), peanut butter (7g per 2 tablespoons), and chia seeds (5g per 2 tablespoons); and grains like oats (6g per cup cooked) and whole wheat bread (4g per slice). Plant proteins can be combined (like rice and beans, or peanut butter on whole wheat bread) to provide complete amino acid profiles. Protein quality is assessed by amino acid completeness, digestibility, and leucine content (particularly important for muscle protein synthesis). Animal proteins generally score higher on these metrics, but plant proteins can absolutely meet needs with proper planning and variety. For omnivores, combining animal and plant proteins provides nutritional diversity. For vegetarians and vegans, eating varied protein sources throughout the day ensures adequate intake of all essential amino acids. Protein supplementation with whey, casein, or plant-based protein powders can help meet targets conveniently, but whole food sources are nutritionally superior when practical.
Can I build muscle on a vegetarian or vegan diet?
Yes, you can absolutely build muscle on vegetarian or vegan diets with proper planning to ensure adequate protein intake, amino acid completeness, and total calorie consumption. The key differences from omnivorous diets are ensuring you consume enough total protein (plant proteins are often less concentrated than animal proteins), eating varied protein sources to obtain all essential amino acids, and potentially consuming slightly higher total protein intake to account for lower digestibility of some plant proteins. For vegetarians who include eggs and dairy, meeting protein needs is straightforward - eggs, Greek yogurt, cottage cheese, and milk are excellent high-quality complete proteins with great amino acid profiles. A vegetarian eating these foods faces minimal challenges compared to omnivores. For vegans, building muscle requires more attention but is entirely achievable. Focus on high-protein plant foods including soy products (tofu, tempeh, edamame, which are complete proteins with good amino acid profiles), legumes (lentils, chickpeas, black beans, which provide 15-18g per cup cooked), seitan (25g protein per 3.5oz), quinoa and other whole grains, nuts and seeds, and plant-based protein powders (pea, rice, hemp, or blends designed to provide complete amino acid profiles). Combine different plant proteins throughout the day to ensure you get all essential amino acids - while not every meal needs complete proteins, daily variety ensures adequate amino acid intake. You may need to consume slightly more total protein on a vegan diet (aiming for 0.8-1.0g per pound) compared to omnivorous diets because plant protein digestibility is sometimes lower. Focus on whole food sources but don't fear protein supplementation - quality vegan protein powders are convenient and effective. Ensure you're eating enough total calories, as plant-based diets can be more filling due to fiber content, potentially making calorie surplus for muscle gain more challenging. Track your intake initially to ensure you're meeting protein and calorie targets. Many successful vegan bodybuilders and athletes demonstrate that plant-based muscle building is entirely possible. The key is consistency, adequate protein and calorie intake, progressive strength training, and attention to complete nutrition including B12, iron, zinc, and omega-3s.
Should I calculate protein based on total body weight or lean body mass?
Using lean body mass (LBM) to calculate protein needs is theoretically more accurate than using total body weight, but total body weight is more practical for most people and both approaches work well with appropriate multipliers. The rationale for using lean body mass is that protein is needed to maintain and build metabolically active tissue (muscle, organs, bones) rather than fat mass, which has minimal protein requirements. If you're significantly overweight with high body fat percentage, calculating protein based on total body weight could overestimate needs. For example, someone weighing 250 pounds with 40% body fat (150 lbs lean mass, 100 lbs fat mass) doesn't need protein for the fat mass. Using 0.8g per pound of total weight gives 200g protein, while using 1.0g per pound of lean mass gives 150g protein - a significant difference. For this person, the lean mass calculation is more appropriate. However, if you're at a healthy weight with average body composition, both methods yield similar results. Someone weighing 150 pounds with 20% body fat (120 lbs lean mass) needs 105-120g protein using total weight (0.7-0.8g/lb) or 120g using lean mass (1.0g/lb), which is nearly identical. For practical application, use lean body mass calculations if you're significantly overweight (body fat above 25% for men or 32% for women), know your body fat percentage from accurate testing, or are working with a coach using body composition data. Use total body weight calculations if you're at healthy weight with average body composition, don't know your body fat percentage, or want a simpler approach without additional testing. If using total body weight and you're overweight, use the lower end of ranges (0.6-0.7g/lb) or calculate using goal body weight instead of current weight. If using lean body mass, multiply by 1.0-1.2g per pound of lean mass. Both approaches work - what matters most is consistently hitting your protein target, regardless of calculation method. Don't let calculation complexity prevent you from establishing the habit of eating adequate protein.
Does protein help with weight loss?
Yes, protein is particularly valuable during weight loss for multiple reasons that make fat loss more effective and sustainable. First, protein has the highest thermic effect of food (TEF) of all macronutrients, meaning your body burns more calories digesting and processing protein compared to carbs or fat. Protein's TEF is about 20-30%, meaning if you eat 100 calories of protein, your body expends 20-30 calories processing it, while carbohydrates have a TEF of 5-10% and fats only 0-3%. This means higher protein intake slightly increases daily calorie expenditure. Second, protein is the most satiating macronutrient, reducing hunger and increasing feelings of fullness. High-protein meals and diets lead to reduced appetite, fewer cravings, and naturally lower calorie intake. Many people spontaneously reduce calorie consumption when increasing protein because they feel satisfied with less food. Third, and most importantly for body composition, high protein intake during calorie deficits preserves lean muscle mass. When losing weight, your body breaks down both fat and muscle tissue for energy. Higher protein intake (0.7-1.0g per pound during deficits) signals your body to preserve muscle and preferentially burn fat. This maintains metabolism, strength, and functional capacity while losing weight. Studies show that high-protein diets result in more fat loss and less muscle loss compared to lower-protein diets at the same calorie deficit. Fourth, protein supports recovery from exercise during weight loss, helping you maintain training intensity and performance despite being in a deficit. This contributes to better overall results. For weight loss, aim for 0.7-1.0 grams of protein per pound of body weight (or per pound of goal weight if significantly overweight), maintain a calorie deficit of 300-500 calories daily, continue strength training to preserve muscle, and ensure protein is distributed across meals for satiety throughout the day. High protein combined with strength training is the gold standard approach for losing fat while preserving muscle, resulting in improved body composition rather than just weight loss. Don't make the mistake of severely restricting calories and protein - this leads to muscle loss, metabolic slowdown, and poor body composition despite weight loss.
How can I eat enough protein without eating too many calories?
Meeting protein targets while controlling calories requires choosing lean, protein-dense foods and strategic meal planning. Protein-dense foods provide high protein relative to calories, making them ideal for meeting protein needs without excess calorie intake. The best options include lean poultry like chicken breast (31g protein, 165 calories per 4oz) and turkey breast (32g protein, 120 calories per 4oz); fish like cod (22g protein, 90 calories per 4oz), tuna (26g protein, 120 calories per 4oz), and tilapia (23g protein, 110 calories per 4oz); egg whites (26g protein, 125 calories per cup, though whole eggs have more nutrients); fat-free or low-fat Greek yogurt (20g protein, 100-120 calories per 6oz); low-fat cottage cheese (14g protein, 80 calories per half cup); protein powder, especially whey isolate (25g protein, 100-120 calories per scoop); shrimp (24g protein, 100 calories per 4oz); and lean cuts of beef like sirloin or tenderloin. Compare these protein-dense options to higher-calorie protein sources: salmon (25g protein but 230 calories per 4oz), regular ground beef (23g protein but 280 calories per 4oz), nuts (6g protein but 165 calories per ounce), and regular cheese (7g protein but 110 calories per ounce). While fattier options have nutritional value, they're less efficient for meeting protein targets on restricted calories. Strategic approaches include prioritizing protein at every meal (plan meals around protein sources first, then add vegetables and carbs), eating protein-rich snacks (Greek yogurt, protein shakes, turkey slices, hard-boiled eggs) rather than carb-heavy snacks, using protein powder strategically in smoothies, oatmeal, or pancakes to boost protein without much volume, choosing leaner cuts of meat and removing visible fat, using cooking methods that don't add fat (grilling, baking, broiling, steaming), and bulking meals with low-calorie vegetables so you feel satisfied without excess calories. For example, a meal with 6oz chicken breast, large serving of broccoli, and moderate portion of rice provides 45g+ protein with reasonable calories. If you're struggling to eat enough protein while feeling full, consider that protein itself is filling - you might need to slightly reduce carbs or fats to make room for protein while staying in your calorie target. Protein powder can be particularly helpful for convenience and calorie efficiency, providing 25g protein for about 100 calories with minimal preparation.
Why Use Our Protein Calculator?
Adequate protein intake is fundamental to health, fitness, and body composition goals, yet most people don't know their optimal target or significantly undereat protein. Our protein calculator provides personalized recommendations based on your specific weight, activity level, and goals using evidence-based research guidelines. Whether you're trying to build muscle, lose fat while preserving lean mass, maintain your current composition, or simply optimize general health, knowing your protein target is essential. Use this calculator to establish your daily protein goal, then consistently hit that target through smart food choices and meal planning for better results from your nutrition and training efforts.