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Protein Calculator.

Find your optimal daily protein target in grams based on bodyweight and goal — muscle gain, fat loss, athletic performance, or general health.

Daily Protein

Per Meal (3 meals)

Per Meal (4 meals)

Runs entirely in your browser. The values you enter never leave your device — there is no request to our server and nothing is stored. How we handle data

Protein Intake Recommendations by Goal

Protein requirements vary significantly depending on your fitness goals. The Recommended Dietary Allowance (RDA) of 0.8g/kg is a minimum, not an optimal target. Research from sports nutrition science supports higher intakes for anyone who exercises regularly.

Formula

Daily Protein (g) = Body Weight (kg) × Protein Ratio (g/kg)

High-Protein Food Sources

Animal Sources (complete proteins)

Chicken breast: 31g/100g · Canned tuna: 26g/100g · Greek yogurt: 10g/100g · Eggs: 13g/100g · Salmon: 25g/100g · Cottage cheese: 11g/100g · Beef (lean): 26g/100g

Plant Sources

Lentils: 9g/100g cooked · Chickpeas: 9g/100g cooked · Edamame: 11g/100g · Tofu: 8g/100g · Tempeh: 19g/100g · Hemp seeds: 32g/100g · Quinoa: 4g/100g cooked

Knowledge Base

How Much Protein Do You Need Per Day? Methodology.

Protein requirements depend on body weight and goal. The RDA of 0.8g/kg is the minimum to prevent muscle loss in sedentary adults. Athletes, anyone building muscle, and people losing weight all need significantly more — from 1.2g/kg up to 2.2g/kg.

The Calculation Branch

Daily protein (g) = body weight (kg) × ratio | Sedentary: 0.8g/kg | Moderately active: 1.2g/kg | Athletic: 1.6g/kg | Muscle building: 2.0g/kg | Fat loss: 2.2g/kg

Industrial Standards.

Protein ratios are derived from a 2017 meta-analysis published in the British Journal of Sports Medicine (Morton et al.) covering 49 studies and 1,800 participants. It found that protein intakes beyond 1.62g/kg/day produced no additional muscle gains. Higher amounts (2.0–2.4g/kg) are recommended during calorie restriction to preserve lean mass.

In-Depth Analysis & Reference Data

Distributing protein across 3–4 meals maximizes muscle protein synthesis (MPS). Each meal should contain 25–40g of protein to maximally stimulate MPS. Consuming more than 40g in a single sitting does not provide additional acute MPS stimulus — spread intake evenly. Timing around exercise (within 1–2 hours) is helpful but secondary to daily total intake.

Registry Questions & FAQ.

Does eating too much protein damage the kidneys?

In healthy adults with no pre-existing kidney disease, high protein intakes (up to 2.5g/kg) show no evidence of kidney harm in clinical studies. People with existing kidney disease should consult their doctor, as dietary protein restriction may be medically indicated for their specific condition.

Is plant protein as effective as animal protein?

Plant proteins are generally less bioavailable and often incomplete (lacking one or more essential amino acids). However, combining plant sources (e.g., rice + beans) provides a complete amino acid profile. Research shows plant-based athletes can achieve equivalent muscle growth by consuming 10–20% more total protein to compensate for lower bioavailability.

All metrics verified against ISO/ASTM benchmarks.