Protein Intake Calculator
Protein Recommendations by Goal
Daily protein intake ranges based on activity level and training goal.
| Goal | g per lb | g per kg | 170 lb Example |
|---|---|---|---|
| Sedentary (RDA minimum) | 0.36 | 0.8 | 61g/day |
| General Fitness | 0.5-0.7 | 1.1-1.5 | 85-119g/day |
| Muscle Gain | 0.7-1.0 | 1.6-2.2 | 119-170g/day |
| Cutting / Fat Loss | 1.0-1.2 | 2.2-2.6 | 170-204g/day |
| Competitive Athlete | 0.8-1.0 | 1.8-2.2 | 136-170g/day |
How We Calculate This
This protein intake calculator uses established formulas and industry-standard data to provide accurate estimates.
- Enter your specific values into the calculator fields above
- Our algorithm applies the relevant formulas using your inputs
- Results are calculated instantly in your browser — nothing is sent to a server
- Review the detailed breakdown to understand how each factor affects your result
These calculations are estimates based on standard formulas. For critical decisions, always consult a qualified professional.
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Your protein needs depend on your body weight and activity level. This calculator provides a personalized daily target with per-meal breakdown and real food equivalents.
The basic rule:
- Sedentary: 0.36g per pound — the bare minimum for health
- Muscle gain: 0.7-1.0g per pound — the range supported by research for hypertrophy
- Cutting: 1.0-1.2g per pound — higher protein preserves muscle during a deficit
Spreading protein evenly across meals (20-40g per meal) maximizes muscle protein synthesis. The total daily amount matters most, but meal distribution can provide a small additional benefit.
When Would You Use This Calculator?
This protein intake calculator is designed for anyone who needs quick, reliable estimates without complex spreadsheets or professional consultations.
- When you need a quick estimate before committing to a purchase or project
- When comparing different options or scenarios side by side
- When planning a budget and need to understand potential costs
- When you want to verify a quote or estimate you've received from a professional
- When teaching or learning about the concepts behind these calculations
Frequently Asked Questions
How much protein do I need to build muscle?
Research consistently shows 0.7-1.0 grams per pound of body weight (1.6-2.2g per kg) is optimal for muscle building. Going higher than 1g per pound provides no additional benefit for most people. A 170-lb person should aim for 120-170g per day.
Can I eat too much protein?
For healthy individuals, high protein intake (up to 1.5g per pound) has not been shown to cause kidney damage or other health issues in research. However, there's no benefit to going much beyond 1g per pound for muscle building. Excess protein is simply used for energy.
What are the best protein sources?
Chicken breast (31g per 4 oz), eggs (6g each), Greek yogurt (15-20g per cup), fish (25-30g per 4 oz), lean beef (28g per 4 oz), tofu (20g per cup), and whey protein (25g per scoop) are all excellent sources with high bioavailability.
Does it matter when I eat protein?
Total daily intake matters most. However, spreading protein across 3-5 meals with 20-40g per meal optimizes muscle protein synthesis. The anabolic window after exercise is longer than once thought — eating protein within 2-3 hours of training is sufficient.
Should I use body weight or lean mass for calculation?
This calculator uses total body weight, which works well for most people. If you're significantly overweight (above 30% body fat), using lean body mass or goal weight may give a more practical target to avoid excessively high protein amounts.
Do I need more protein when losing weight?
Yes. Higher protein intake (1.0-1.2g per pound) during a calorie deficit helps preserve muscle mass and keeps you feeling full. Research shows that people who eat more protein during a cut retain significantly more muscle compared to lower protein groups.