Protein Intake Calculator

Your Information

Body Weight (kg)

Lean Body Mass (kg) - Optional

For more accurate calculation. Calculate LBM

Activity Level

Primary Goal

Your Results

Recommended Protein

0g

per day

Per Kilogram

0g

per kg body weight

Protein Range & Distribution

Minimum Daily Protein: 0g

Optimal Range: 0-0g

Maximum Beneficial: 0g

Per Meal (4 meals): 0g

💡 Protein Sources Examples

Animal Sources:

• Chicken breast: ~30g per 100g
• Greek yogurt: ~10g per 100g
• Eggs: ~6g per large egg
• Whey protein: ~25g per scoop

Plant Sources:

• Lentils: ~9g per 100g cooked
• Tofu: ~8g per 100g
• Quinoa: ~4g per 100g cooked
• Chickpeas: ~9g per 100g cooked

📋 Recommendations

How It Works

Protein Requirements by Goal

General Health: 0.8-1.2 g/kg bodyweight

Maintain Muscle: 1.2-1.6 g/kg bodyweight

Build Muscle: 1.6-2.2 g/kg bodyweight

Fat Loss: 1.8-2.7 g/kg bodyweight (higher protein preserves muscle in deficit)

Endurance Training: 1.2-1.6 g/kg bodyweight

Research shows 1.6g/kg maximizes muscle protein synthesis for most people. Higher intakes may benefit those in caloric deficit or older adults.

Calculation Method

Protein (g/day) = Body Weight (kg) × Target Ratio (g/kg)

If lean body mass is provided, use LBM instead of total weight for more accurate calculation, especially for those with higher body fat.

Example

Example: 75 kg individual, Moderately Active, Building Muscle

Target Ratio: 1.8 g/kg (mid-range for muscle building)
Daily Protein: 75 × 1.8 = 135g
Per Meal (4 meals): 135 / 4 = ~34g per meal
Range: 120-165g (1.6-2.2 g/kg)

Frequently Asked Questions

How much protein do I really need? ▼

For muscle building and athletic performance, 1.6-2.2g/kg bodyweight is optimal. RDA of 0.8g/kg prevents deficiency but isn't ideal for active individuals. Higher protein (up to 2.7g/kg) can help preserve muscle during fat loss.

Is too much protein harmful? ▼

For healthy individuals, high protein intake (up to 3g/kg) is safe. No evidence suggests kidney damage in healthy people. Those with pre-existing kidney disease should consult a doctor. Protein has high satiety and thermic effect (20-30% of calories burned in digestion).

Should I spread protein throughout the day? ▼

Yes. Muscle protein synthesis is maximized with 20-40g protein per meal, 3-5 times daily. Spacing protein every 3-5 hours maintains elevated amino acid levels. However, total daily protein matters most - meal timing is secondary.

Are protein supplements necessary? ▼

No, whole foods are preferred. Supplements (whey, casein, plant proteins) are convenient tools to reach protein targets. Whey digests quickly (good post-workout), casein slowly (good before bed). Whole foods provide additional nutrients and satiety.

Do plant proteins work as well as animal proteins? ▼

Yes, but combine sources. Animal proteins are complete (all essential amino acids). Most plant proteins are incomplete. Combine legumes + grains, or use variety throughout the day. Slightly higher total protein (1.8-2.0g/kg vs 1.6g/kg) may optimize plant-based diets.

References & Sources

📚

Morton RW, et al. A systematic review, meta-analysis on protein intake for resistance-trained individuals

Br J Sports Med. 2018 Mar;52(6):376-384

📚

Protein Calculator - Calculator.net

Comprehensive protein intake guidelines and calculations

📚

Examine.com - How much protein do you need?

Evidence-based guide to optimal protein intake

📚

Dietary Protein and Muscle Mass: Translating Science to Application

Nutrients. 2019 May; 11(5): 1136