Nutrition
Protein Calculator
Estimate your daily protein target based on body weight, activity, and goal.
Your information
Fill out the form to calculate your protein needs
Estimate your daily protein target based on body weight, activity, and goal.
Fill out the form to calculate your protein needs
Protein is the building block of muscle, skin, enzymes, and hormones. Unlike carbs and fats, your body can't store protein for later use - you need a consistent daily intake. Whether your goal is building muscle, losing fat, or simply staying healthy, getting enough protein is essential.
Research shows that protein intake significantly affects body composition, satiety, and metabolic health. Higher protein diets help preserve muscle during weight loss, increase thermogenesis (calories burned during digestion), and keep you feeling fuller longer.
Once you know your protein target, use the Recipe Nutrition Calculator to track protein across your meals - ingredient-by-ingredient, including homemade dishes.
This calculator uses total body weight, which works well for most people. But if you carry significant body fat, a lean-mass-based approach (1.6–2.2g per kg of lean mass) avoids overestimating your needs.
To try it: Estimate your body fat % → Calculate lean body mass → multiply by 1.6–2.2g/kg.
Protein needs vary based on activity level, fitness goals, and body weight. Here are the research-informed recommendations:
| Activity Level | Men (g/kg) | Women (g/kg) | Description |
|---|---|---|---|
| Sedentary | 0.8–1.2 | 0.8–1.2 | Minimal physical activity, general health |
| Light | 1.0–1.4 | 1.0–1.4 | Light exercise 1–3 days/week |
| Moderate | 1.2–1.8 | 1.2–1.6 | Moderate exercise 3–5 days/week |
| Very Active | 1.6–2.2 | 1.4–1.8 | Hard exercise 6–7 days/week |
| Extremely Active | 1.8–2.4 | 1.6–2.0 | Intense daily training or physical job |
Ranges are before goal adjustments. Your personalized target above includes goal-based scaling. Individual needs vary by lean mass, age, and training type.
The target stops at 2.2 g/kg (1 g/lb) of body weight and the top of the range at 2.4 g/kg: above that, extra protein adds little for muscle.
Profile: 154 lb (70 kg) male, moderate activity
Base Need: 1.6g/kg × 70kg = 112g
Fat Loss Adjustment: +20%
Daily Protein: 134g
Profile: 132 lb (60 kg) female, light activity
Base Need: 1.2g/kg × 60kg = 72g
No Adjustment: Maintenance
Daily Protein: 72g
Profile: 176 lb (80 kg) male, very active
Base Need: 2.0g/kg × 80kg = 160g
Muscle Gain Adjustment: +15%, capped at 2.2g/kg
Daily Protein: 176g
For healthy individuals, high protein intake (up to 2.5g/kg) is safe and doesn't damage kidneys. However, there's a limit to how much protein your body can use for muscle building in one meal (~40g). Spreading intake across meals is more efficient.
Total daily intake matters more than timing, but distributing protein evenly across 4-5 meals (20-40g each) is optimal. For muscle building, consuming protein within 2 hours post-workout supports recovery.
Plant proteins are generally "incomplete" (missing some essential amino acids) and less bioavailable than animal proteins. However, combining different plant sources provides a complete amino acid profile. Vegans may need 10-20% more total protein.
Protein powder is convenient but not necessary. Whole food sources like chicken, fish, eggs, and dairy provide complete protein plus additional nutrients. Use protein powder to fill gaps when whole foods aren't practical.