Protein Calculator
Calculate your recommended daily protein intake based on body weight, activity level, and goal. Supports imperial and metric units with evidence-based intake ranges.
Formulas, assumptions, and rounding are documented in our calculator methodology.
Activity Level
Goal
Daily Protein Target
105–120
grams per day
Protein Breakdown
- Body Weight Used
- 74.8 kg
- Minimum Target
- 105 g/day
- Maximum Target
- 120 g/day
- Per Meal (3 meals)
- 35–40 g
- Per Meal (4 meals)
- 26–30 g
High-protein food sources (per 100 g cooked):
Chicken breast ≈ 31 g · Tuna ≈ 30 g · Greek yogurt ≈ 10 g · Eggs ≈ 13 g · Lentils ≈ 9 g · Tofu ≈ 8 g
Protein and Muscle Protein Synthesis
Protein intake stimulates muscle protein synthesis (MPS) — the process by which the body builds and repairs muscle tissue. The anabolic response to protein peaks at about 0.4 g/kg per meal; consuming more in a single sitting does not proportionally increase MPS. This is why spreading protein intake across 3–4 meals is more effective than consuming most of it in one or two large meals. Post-workout protein consumption (within 1–2 hours) is beneficial but the total daily intake matters most.
Protein During Weight Loss
Higher protein intake during a caloric deficit helps preserve lean muscle mass while losing fat. Diets with 1.8–2.4 g/kg protein during caloric restriction result in significantly greater muscle retention than lower-protein diets at the same calorie deficit. Protein also increases satiety — studies consistently show that higher-protein meals reduce hunger and overall caloric intake. For weight loss, protein may be the most important macronutrient to prioritize.
Protein Sources and Quality
Protein quality is measured by its amino acid profile and digestibility. Animal proteins (meat, fish, dairy, eggs) are 'complete' — they contain all nine essential amino acids in sufficient quantities. Most plant proteins are 'incomplete' — they are low in one or more essential amino acids. However, combining plant sources (e.g., rice and beans, hummus and pita) provides all essential amino acids, and overall variety across the day achieves the same outcome. Leucine, in particular, is the most potent stimulator of MPS and is abundant in dairy, eggs, and legumes.
Frequently Asked Questions
- The minimum RDA for sedentary adults is 0.8 g per kg of body weight (0.36 g/lb). Active individuals typically need 1.2–2.0 g/kg depending on activity and goal. For muscle building: 1.6–2.2 g/kg. For fat loss while preserving muscle: 1.8–2.4 g/kg. Older adults (50+) benefit from higher intake (1.2–1.6 g/kg) to offset muscle loss.
- Current evidence supports 1.6–2.2 g/kg of body weight per day for maximizing muscle protein synthesis when combined with resistance training. A 2017 meta-analysis found that above ~1.62 g/kg/day, additional protein provides diminishing returns for muscle gain. Distributing protein evenly across 3–4 meals (~0.4–0.5 g/kg per meal) optimizes synthesis.
- For healthy adults with normal kidney function, high protein intake (up to 3.5 g/kg/day) does not appear harmful in research studies. Excess protein is converted to glucose and fat rather than further stimulating muscle growth. People with pre-existing kidney disease should consult a doctor before increasing protein intake, as high protein loads can stress impaired kidneys.
- Animal sources (complete proteins): chicken breast (31 g/100g), tuna (30 g/100g), Greek yogurt (10 g/100g), eggs (13 g/100g), beef (26 g/100g), cottage cheese (11 g/100g). Plant sources: lentils (9 g/100g), edamame (11 g/100g), tofu (8 g/100g), tempeh (19 g/100g), chickpeas (9 g/100g). Whey or plant protein powders: 20–30 g per scoop.