Protein Intake Calculator

Find your optimal daily protein intake based on your body weight and activity level. Get evidence-based recommendations with food examples.

Activity / Goal

How Much Protein Do You Need?

Protein needs vary significantly based on your activity level and goals:

  • Sedentary: 0.8–1.0g per kg — minimum to prevent deficiency.
  • Active / Maintenance: 1.2–1.4g per kg — supports recovery.
  • Muscle Building: 1.6–2.2g per kg — optimal for muscle protein synthesis.
  • Athletes / Cutting: 2.0–2.4g per kg — preserves muscle during a deficit.

Tips for Hitting Your Protein Target

  1. Spread protein across 3-5 meals (20-40g per meal is optimal for muscle synthesis).
  2. Include a protein source at every meal and snack.
  3. Prioritize whole foods, but a protein shake can fill gaps.
  4. Track your intake for a week to calibrate your intuition.

Want to plan your full nutrition? Calculate all your macros or start with your daily calorie needs.

Frequently Asked Questions

How much protein do I need per day?
Protein needs depend on your activity level and goals. Sedentary adults need 0.8g per kg of body weight. For muscle building, research supports 1.6-2.2g per kg. Athletes or those cutting weight benefit from 2.0-2.4g per kg. For a 170 lb (77 kg) person building muscle, that is 123-170g of protein per day.
Can I eat too much protein?
For healthy individuals, high protein intake (up to 2.4g/kg) has not been shown to cause kidney damage or other health issues. However, protein above 2.4g/kg shows diminishing returns for muscle growth. Very high protein intake may displace other important nutrients in your diet.
What are the best sources of protein?
The best protein sources include chicken breast (31g per 100g), Greek yogurt (10g per 100g), eggs (6g each), salmon (25g per 100g), lean beef (26g per 100g), lentils (9g per 100g cooked), and whey protein powder (25g per scoop). A mix of animal and plant sources provides the most complete amino acid profile.