Protein Calculator
Find out exactly how much protein you need per day based on your weight, activity level, and fitness goal.
How to use this calculator
Set your body weight with the slider, then choose the activity level and goal that best describes you. Your daily protein target appears instantly in grams, along with a per-meal target and how many servings of common foods you'd need to hit it.
Understanding protein needs
Protein is the most important macronutrient for body composition. The RDA of 0.8g/kg is the minimum to prevent deficiency — not the optimal amount for active people. Research consistently shows that 1.6-2.2g/kg is the range where muscle building and retention are maximized. Going higher (up to 3g/kg) during a calorie deficit can further protect muscle mass.
Frequently asked questions
Protein recommendations by goal
Protein needs vary significantly based on activity level and goal. The RDA (0.8g/kg) represents the minimum to prevent deficiency in sedentary adults — it is not optimized for body composition or athletic performance.
| Goal / Population | Recommended intake | Rationale |
|---|---|---|
| Sedentary adult (minimum) | 0.8g/kg (0.36g/lb) | RDA to prevent muscle loss; not optimal for body composition |
| Recreational exerciser | 1.2–1.6g/kg (0.55–0.73g/lb) | Supports recovery and muscle maintenance |
| Endurance athlete | 1.4–1.7g/kg (0.64–0.77g/lb) | Protein used for energy and muscle repair after long efforts |
| Strength athlete / muscle building | 1.6–2.2g/kg (0.73–1.0g/lb) | Evidence-based range for maximizing muscle protein synthesis |
| Fat loss (muscle retention) | 1.8–2.4g/kg (0.82–1.1g/lb) | Higher protein during deficits to preserve lean mass |
| Very aggressive cut | Up to 3.0g/kg (1.35g/lb) | Upper end studied safely; diminishing returns above 2.2g/kg |
| Older adults (60+) | 1.2–1.6g/kg (0.55–0.73g/lb) | Higher RDA in elderly due to anabolic resistance; critical for sarcopenia prevention |
Best protein sources — content per 100g
Not all protein sources are equal — protein quality, digestibility, and amino acid profile all matter. Complete proteins contain all nine essential amino acids. Animal sources are generally complete; plant sources often need to be combined.
| Food | Protein per 100g | Complete protein? | Notes |
|---|---|---|---|
| Chicken breast (cooked) | 31g | Yes | Lean, versatile, high leucine |
| Canned tuna | 26g | Yes | Affordable, shelf-stable, omega-3s |
| Egg whites (cooked) | 11g / 2 eggs = 7g | Yes | Highest bioavailability of any food |
| Greek yogurt (non-fat) | 10g per 100g | Yes | Also high in calcium; casein protein |
| Cottage cheese | 11g per 100g | Yes | Slow-digesting casein; great before bed |
| Tofu (firm) | 8–17g | Yes (soy) | Best plant-based complete protein |
| Lentils (cooked) | 9g per 100g | No (low methionine) | Pair with rice for complete amino acid profile |
| Edamame | 11g per 100g | Yes | Complete soy protein with fiber |
| Whey protein powder | 70–90g per 100g | Yes | Fast-digesting; ideal post-workout |
Protein timing — does it matter?
Total daily protein intake is the most important factor for body composition. Meal timing adds a modest additional benefit once total intake is adequate.
- ·Distribute protein across 3–4 meals (30–40g per meal) — this maximizes muscle protein synthesis better than eating most protein in one sitting
- ·Post-workout protein (within 1–2 hours) can slightly improve muscle synthesis, but the "anabolic window" is wider than once believed — total daily intake matters more
- ·Pre-sleep protein (40g of slow-digesting casein) has been shown to improve overnight muscle repair in some studies
- ·Breakfast protein (30–40g) reduces hunger hormones and improves satiety throughout the day
- ·If you only track one thing — make it daily protein. Everything else is optimization.
Protein and weight loss
Protein is the most effective macronutrient for weight loss because it provides three distinct advantages simultaneously: it burns more calories to digest (high thermic effect), it reduces hunger (high satiety), and it preserves muscle during a calorie deficit (anti-catabolic). High protein diets consistently outperform lower protein diets for body composition outcomes in clinical research, even at the same total calorie intake.