💪Protein Intake Calculator

Calculate daily protein needs based on weight and fitness goals.

Weight (kg)

Goal

About Protein Intake Calculator

Protein is the most important macronutrient for building and preserving muscle, supporting immune function, and keeping you full between meals. This protein intake calculator provides a personalized daily protein target in grams based on your body weight and goal — whether that's muscle gain, fat loss, athletic performance, or general health maintenance. It applies the latest research-backed recommendations rather than outdated RDA minimums.

How to Use Protein Intake Calculator

1
Enter your body weight
Input your current weight in pounds or kilograms.
2
Select your goal
Choose muscle gain, fat loss, athletic performance, or general health to get the appropriate protein target.
3
Hit your daily target
Distribute the recommended grams across 3–5 meals throughout the day for optimal muscle protein synthesis.

Common Use Cases

Planning a high-protein meal plan for muscle building
Ensuring adequate protein intake during a fat loss phase to preserve muscle
Calculating protein needs for endurance athletes with high training volume
Helping older adults meet higher protein requirements to combat age-related muscle loss

Frequently Asked Questions

How much protein do I need to build muscle?

Research supports 0.7–1 gram of protein per pound of body weight (1.6–2.2g per kg) for maximizing muscle hypertrophy. Most studies show that going above 1g/lb provides no additional muscle-building benefit for natural athletes. Consistent daily intake spread across meals matters more than any single high-protein meal.

Is high protein intake safe for kidneys?

For healthy individuals with no pre-existing kidney disease, high protein intake (up to 2g/kg) is safe and well-tolerated. The concern that protein harms healthy kidneys is not supported by current evidence. If you have kidney disease or a family history of it, consult your doctor before significantly increasing protein intake.

What are the best protein sources?

Complete protein sources containing all essential amino acids include chicken breast, eggs, Greek yogurt, cottage cheese, fish, beef, and whey protein. Plant-based sources like tofu, tempeh, edamame, lentils, and quinoa can also meet needs, though some require combining sources to achieve a complete amino acid profile.