Protein Calculator

Protein Calculator: Find Out How Much Protein You Really Need

Our Protein Calculator helps you estimate your daily protein requirements based on your body weight, activity level, and fitness goals. Unlike carbs and fats, your body can’t store protein, so getting the right amount every day is essential. Whether your goal is fat loss, muscle gain, or maintaining overall health, this calculator gives you a science-backed target you can actually use.

Quick Fact: The Recommended Dietary Allowance (RDA) for protein is just 0.8g per kg of body weight (0.36g per pound). That’s enough to prevent deficiency, but it’s far from optimal for athletes, active individuals, or anyone looking to build or preserve muscle.

How the Protein Calculator Adjusts to Your Goals

Protein needs are not one-size-fits-all. Your ideal intake changes depending on what you want to achieve:

Fat Loss (Calorie Deficit): A higher protein intake (1.6–2.4g/kg or 0.7–1.1g/lb) helps keep you full, protects lean muscle, and slightly boosts calorie burn through digestion.
Muscle Gain (Calorie Surplus): To build muscle, aim for 1.6–2.2g/kg (0.7–1.0g/lb) alongside strength training and a slight calorie surplus.
Maintenance & General Health: If you’re simply maintaining weight, 1.2–1.6g/kg (0.5–0.7g/lb) supports recovery, immune health, and overall wellness.
Recovery from Injury or Illness: Protein needs can rise to 1.6–2.5g/kg (0.7–1.1g/lb) to promote healing and tissue repair.

Special Factors That Influence Protein Requirements

Even when using our Protein Calculator, keep in mind these additional factors:

Age: Adults over 50 often need more protein to prevent age-related muscle loss (sarcopenia).
Activity Level: Endurance athletes and lifters require more protein than sedentary individuals.
Training Experience: Beginners may benefit from higher protein, while advanced athletes sometimes need slightly less.
Body Composition: The more muscle you carry, the more protein you’ll likely need.

Best Protein Sources for Your Diet

Not all protein is created equal. For best results, focus on complete protein sources with all essential amino acids. Here are some great options:

Animal-Based Proteins

Chicken breast – 31g protein per 100g
Salmon – 25g protein per 100g
Eggs – 6g per large egg
Greek yogurt – 10g per 100g
Whey protein – 20–25g per scoop

Plant-Based Proteins

Lentils – 9g per 100g cooked
Tofu – 8g per 100g
Chickpeas – 9g per 100g cooked
Quinoa – 4g per 100g cooked
Hemp seeds – 10g per 30g

Protein Calculator FAQ

Can you eat too much protein?

For most healthy people, higher protein intakes are safe. The Institute of Medicine recommends protein make up 10–35% of daily calories. People with kidney issues should consult a doctor, but studies show no harmful effects in healthy individuals.

What’s more important: protein timing or total intake?

Total daily intake matters most. Still, spreading protein across meals (every 3–4 hours) can maximize muscle protein synthesis. Post-workout protein is especially useful for recovery.

Do women need less protein than men?

Protein needs are based on body weight, not gender. Men often require more total protein because they weigh more and have more muscle mass, but per pound of body weight, the needs are similar.

Should protein intake change on rest days?

No—your muscles recover and grow on rest days, so keeping protein intake steady is key. Some people adjust carbs depending on activity, but protein should remain consistent.

Protein Calculator

Your Personalized Protein Recommendation

What This Means

Daily Distribution

Optimal Protein Timing