Find your personalized daily protein goal based on your body weight, activity level, and fitness objective. Backed by the latest sports nutrition research to help you build muscle, lose fat, or maintain peak health.
Daily protein need depends on body weight, activity, and goal. General health guidelines often cite ~0.8 g per kg as a minimum for sedentary adults. Active people and those building muscle commonly use 1.6–2.2 g/kg; fat-loss phases may target the upper end to preserve lean mass in a calorie deficit. Strength athletes in heavy training sometimes approach 2.0–2.4 g/kg. Protein provides 4 kcal per gram and supports muscle repair, satiety, and immune function. Upper practical intakes for most healthy adults stay below ~2.5 g/kg unless medically supervised. Spread intake across three to five meals for efficient muscle protein synthesis. Distribution across meals can support muscle protein synthesis when each eating occasion includes adequate protein. Plant-based eaters may need slightly higher totals to match essential amino acid profiles. Very high intakes without medical indication should be discussed with a qualified professional.
Worked example: A 75 kg person training for muscle gain at 1.8 g/kg needs 75 × 1.8 = 135 g protein daily — about 540 kcal from protein, or roughly 27% of a 2,000 kcal diet.
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Practical strategies for consistent protein intake.
Your body can optimally use about 0.4g/kg per meal for muscle protein synthesis. Spreading intake across 4–5 meals maximizes utilization versus eating it all in one or two sittings.
Chicken breast (31g/100g), Greek yogurt (10g/100g), eggs (13g/100g), and canned tuna (26g/100g) are cost-effective, nutrient-dense protein sources that also provide vitamins and minerals.
Most people drastically underestimate protein intake. Track everything with a free app for 14 days to calibrate your understanding of what your current diet actually contains.
Your gram target is a daily budget, not a single-meal requirement. Whole-food sources (lean meat, fish, eggs, legumes, dairy) plus supplements if needed should cover the total. Very high protein without adequate hydration or kidney disease history should be discussed with a clinician.
Protein nutrition explained.
Minimum 0.8g/kg for general health. Active people need 1.2–1.6g/kg. Those training for muscle gain or in a caloric deficit benefit from 1.8–2.4g/kg. This calculator gives you a precise target for your specific goal.
High protein intake does not damage kidneys in healthy people. Restrictions are only necessary for those with pre-existing kidney disease. Meta-analyses confirm that up to 3.5g/kg/day is safe for healthy individuals.
Distribute protein evenly across meals for optimal muscle protein synthesis. Post-workout protein within 2 hours is helpful but not critical if daily totals are met. A protein-rich breakfast reduces total caloric intake throughout the day.
Plant proteins are slightly less bioavailable but equally effective when consumed in adequate amounts. Combining different plant sources (e.g., rice + peas, beans + corn) provides all essential amino acids.
No supplements are required if you can meet targets through food. Protein powder is convenient for reaching daily goals and cost-effective per gram of protein — but whole foods provide additional micronutrients that powder doesn't.
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Browse All Tools →This calculator gives a general estimate for education and planning. It is not a medical diagnosis and does not replace advice from a qualified healthcare professional. Talk to your doctor before acting on these results — especially if you are pregnant, under 18, or managing an existing medical condition.