Free · No sign-up · Instant result
Protein intake calculator: find your daily protein target
Enter your weight and training goal to get an evidence-based daily protein range — not a single number, because individual needs vary.
Protein intake calculator
Your daily protein target
Per kg bodyweight: 1.2–1.6 g/kg
Calories from protein: 360–480 kcal
About this tool
Why protein intake matters — and how much you need
Protein is the macronutrient most directly tied to muscle repair, growth and retention. The RDA of 0.8 g per kg was set as the minimum to prevent deficiency — not the amount optimal for body composition or performance.
Research consistently shows that active adults benefit from 1.2–2.0 g/kg, with higher intakes (up to 2.4 g/kg) showing benefits during aggressive calorie restriction or in advanced strength athletes. This calculator gives you an evidence-based range, not a single number, because individual protein needs vary with training intensity, age and body composition goals.
Step by step
How to use the protein intake calculator
- 1
Enter your body weight
Use your current weight, not a target weight.
- 2
Choose your activity level and goal
Pick the option that best matches your typical week and primary goal.
- 3
Your daily protein range appears
Use the midpoint as your everyday target and adjust based on how you feel and recover.
Methodology
Recommended intakes by goal
| Goal | Range (g/kg) | Source |
|---|---|---|
| Sedentary adult | 0.8–1.0 g/kg | WHO/RDA minimum |
| Lightly to moderately active | 1.2–1.6 g/kg | ISSN 2017 |
| Athlete / intense training | 1.6–2.0 g/kg | Phillips & Van Loon 2011 |
| Muscle building | 1.8–2.4 g/kg | Morton et al. 2018 |
Worked example
Example calculation
Range: 1.2–1.6 × 75 = 90–120 g protein per day. At 4 kcal/g, that is 360–480 kcal from protein.
Be aware
Assumptions and limitations
- Ranges are derived from studies on healthy adults — needs may differ with kidney disease, pregnancy or very advanced age.
- Protein quality (leucine content, digestibility) matters as much as quantity for muscle protein synthesis.
- Distributing protein across 3–5 meals produces better results than the same total in one or two sittings.
Questions
Frequently asked questions
Can I eat too much protein?
For healthy adults, high protein intakes (up to 3.5 g/kg) have not shown harm in well-controlled studies. The old concern about kidney damage applied to people with pre-existing kidney disease, not healthy individuals.
Does timing matter?
Within a 24-hour window, total daily intake matters more than timing. Spreading intake across meals (including approximately 0.4 g/kg post-workout) produces the best results for muscle protein synthesis.
What foods are high in protein?
Meat, fish, eggs and dairy are all complete proteins with high bioavailability. Legumes, tofu and tempeh are good plant-based options, though you may need slightly higher total intake to compensate for lower leucine content.
How much protein do I need to build muscle?
Research consistently supports 1.6–2.2 g of protein per kg of bodyweight per day for maximising muscle protein synthesis in people doing resistance training. Going beyond 2.2 g/kg produces diminishing returns for most people. Total daily protein intake matters more than timing, though distributing it across 3–5 meals — each containing at least 0.4 g/kg — produces better results than consuming most of it in one sitting.
What are the best high-protein foods?
Animal sources with the highest protein per 100 g of cooked weight: chicken breast (~31 g), tuna (~30 g), lean beef (~27 g), eggs (~13 g per 100 g or ~6 g per egg), Greek yogurt (~10 g per 100 g), cottage cheese (~11 g). Best plant-based sources: tempeh (~19 g), edamame (~11 g), tofu (~8–12 g depending on firmness), lentils (~9 g cooked), and chickpeas (~9 g cooked).
Is it bad to eat a lot of protein?
For healthy adults, high protein intakes (up to 3 g/kg per day) have not shown evidence of harm in well-controlled studies. The historical concern about kidney damage was based on people with pre-existing kidney disease, for whom high protein intake can be problematic. Healthy kidneys handle high protein loads well. Practical limits: very high protein intakes can displace other important nutrients if not planned carefully.
Estimates, not medical advice
FitnessCalculator.info provides general health information for educational purposes only and does not replace advice from a qualified doctor or registered dietitian.