🥩

Protein Intake Calculator

Get your personalized daily protein target in grams based on your body weight, fitness goal (maintenance, fat loss, or muscle gain), and activity level. Includes per-meal breakdown and food examples.

Health

Unit System

Weight (kg)

Your Goal

Activity Level

Meals Per Day

Why Protein Matters

Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. Unlike carbs and fat, the body does not store protein, so a consistent daily intake is critical.

For muscle gain: Adequate protein provides the amino acids necessary for muscle protein synthesis after resistance training. Pair it with a calorie surplus for optimal growth.

For fat loss: Higher protein intake (1.6-2.4 g/kg) helps preserve lean mass during a calorie deficit, increases satiety, and has a higher thermic effect — meaning your body burns more calories digesting protein than carbs or fat.

For maintenance: A moderate protein intake supports general health, immune function, and recovery from daily activity.

Timing Your Protein Intake

Spread it out: Consuming 20-40g of protein per meal, spaced 3-4 hours apart, maximizes muscle protein synthesis throughout the day.

Post-workout: A protein-rich meal within 2 hours after exercise supports recovery and muscle adaptation.

Before bed: Casein protein (found in dairy) digests slowly and can provide a steady stream of amino acids during sleep. A serving of cottage cheese or Greek yogurt is an excellent option.

Frequently Asked Questions

Can I eat too much protein?▾

For healthy individuals, high protein intake is generally safe. The recommended ranges on this calculator (up to 2.4 g/kg) are well within safe limits. Extremely high intakes (above 3.5 g/kg) may cause digestive discomfort and should be discussed with a healthcare professional.

Is protein harmful to kidneys?▾

In people with healthy kidneys, high protein intake does not cause kidney damage. However, those with pre-existing kidney disease should limit protein intake and consult their doctor. If you have a history of kidney issues, speak with a healthcare professional before increasing protein.

Do I need protein supplements?▾

No. Whole foods like chicken, fish, eggs, dairy, legumes, and tofu can meet all your protein needs. Supplements like whey or plant protein powders are convenient options for hitting higher targets or for post-workout nutrition, but they are not required.

Should I eat more protein on training days?▾

Your activity level selection already accounts for your typical training frequency. If you have a particularly intense session, an extra 20-30g of protein post-workout can support recovery, but consistent daily intake matters more than day-to-day adjustments.

Can I get enough protein on a plant-based diet?▾

Absolutely. Good plant protein sources include tofu, tempeh, lentils, chickpeas, beans, seitan, edamame, quinoa, and hemp seeds. Combining different plant proteins throughout the day ensures you get all essential amino acids. Aim for slightly higher total intake (add 10-15%) to account for lower digestibility of some plant proteins.

Loading tool...

How to Use This Tool

Enter your body weight. Toggle between kg and lbs using the unit button.
Select your goal: maintenance, fat loss, or muscle gain.
Choose your activity level from sedentary to extra active.
Set the number of meals per day to see the per-meal breakdown.
View your daily protein target, recommended range, and how it distributes across meals.
Browse the high-protein food examples and read the FAQs for nutrition tips.

Related Tools

😴

Sleep Calculator

Find your best bedtime or wake-up time for full cycles.

💧

Water Intake Calculator

Calculate your daily water intake based on weight, activity level, and climate.

🔥

TDEE Calculator (Calorie)

Calculate your TDEE, BMR, and target calories for weight loss, maintenance, or muscle gain.

🧍

Body Fat Calculator

Calculate your body fat percentage using the US Navy circumference method.