Protein Intake Calculator
Get a daily protein target in grams based on bodyweight, activity level, and whether you're cutting, maintaining, or building muscle.
Daily protein target
- Per kg
- 2.20 g/kg
- Per lb
- 1.00 g/lb
- Across 4 meals
- 45 g each
- From 1 chicken breast
- 6 breasts
Worked examples
How protein needs are calculated
The old US RDA of 0.8 g/kg was set to prevent deficiency in sedentary adults, not to optimize anything. Modern sports nutrition research consistently lands on a wider range based on what you're trying to do:
- General health / maintenance: 1.4-1.8 g/kg
- Fat loss while training: 1.8-2.4 g/kg (higher protects muscle in a deficit)
- Muscle building: 1.6-2.2 g/kg
- Older adults (65+): 1.2-1.6 g/kg to fight sarcopenia
This calculator uses 1.6 g/kg for maintenance, 2.0 g/kg for gain, 2.2 g/kg for cutting, with a small bump for highly active people. Translated to imperial that's roughly 0.7-1.0 g per pound of bodyweight.
How to use your protein target
Treat the daily total as a floor, not a ceiling. Spread it across 3-5 meals of 30-50 g each, because muscle protein synthesis seems to peak at around 0.3-0.4 g/kg per meal. Anchor every meal with a clear protein source the size of your palm:
- 5 oz / 140 g chicken breast → 35 g protein
- 6 oz / 170 g 90/10 ground beef → 38 g
- 3 large eggs + 1 cup egg whites → 27 g
- 1 cup nonfat Greek yogurt → 23 g
- 1 scoop whey isolate → 25 g
- 1 cup cooked lentils → 18 g
- 4 oz firm tofu → 14 g
Worked examples
Example 1. 60 kg woman, cutting, moderate activity. Target = 2.2 × 60 = 132 g/day. That's a cup of Greek yogurt at breakfast, 4 oz chicken at lunch, a protein shake, and 5 oz salmon at dinner.
Example 2. 85 kg man, building muscle, active. Target = (2.0 + 0.2) × 85 = 187 g/day. That's 5 oz chicken twice, 6 oz steak, 3 eggs, a scoop of whey and a cup of cottage cheese.
Example 3. 72 kg man, general health, light activity. Target = 1.6 × 72 ≈ 115 g/day. Doable with a normal omnivore diet without any shakes.
Common mistakes
- Counting total food weight as protein. 100 g of chicken is ~30 g protein, not 100 g.
- Loading protein into one meal. Spread it for better recovery and satiety.
- Forgetting plant-protein adjustments. Aim 10-20% higher and emphasize soy and legumes.
- Relying on bars. They count, but real food fills you up more per calorie.
- Skipping protein at breakfast. Hardest meal for most people, biggest payoff for satiety.
FAQ
How much protein per pound of bodyweight?+
For most active adults, 0.7-1.0 g per pound of bodyweight per day. The higher end (closer to 1 g/lb) is most useful while cutting or building muscle.
Is too much protein bad for you?+
For healthy adults with healthy kidneys, no. Intakes up to 2.5 g/kg have been studied with no adverse effects. Talk to a doctor first if you have kidney disease.
Should I count plant protein the same?+
Plant proteins are typically lower in leucine and less digestible. Hit a slightly higher total (10-20% more) and emphasize soy, legumes and pseudo-grains for amino acid coverage.
Does protein timing matter?+
A little. Splitting protein across 3-5 meals of 0.3-0.4 g/kg each maximizes muscle protein synthesis. Total daily intake matters more.
How do I hit the target without feeling stuffed?+
Anchor every meal with a palm-sized protein source. Use Greek yogurt, cottage cheese, eggs and whey as bridges between meals when food volume is a problem.
Do older adults need more protein?+
Yes, 1.2-1.6 g/kg is reasonable for adults over 65 to fight age-related muscle loss.
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Related guides
- How to Calculate Your Macros for Fat Loss (Complete Guide)A complete, no-fluff walkthrough for setting calories and macros that actually produce fat loss without trashing performance.
- How Much Protein Do You Really Need Per Day?Cuts through the noise. What the research actually says, why bodyweight matters, and how to hit the target without force-feeding.