Protein Intake Calculator

About Protein Intake Calculator

The Protein Intake Calculator helps you estimate how much protein you need daily based on your body weight and goal. Targets are expressed in grams per kilogram (g/kg) by default, with a simple toggle to pounds (lb). For most adults, 1.2–1.6 g/kg supports general health and maintenance, while 1.6–2.2 g/kg better supports fat loss and muscle gain with resistance training.

How to use this protein calculator

1. Select your goal (general health, fat loss, or muscle gain).
2. Enter your weight and choose kg or lb.
3. Optionally set meals per day to see a per-meal target.
4. Click Calculate to get a daily target plus a reasonable range.

Practical tips

• Distribute protein evenly across meals (e.g., 3–5 meals/day).
• Prioritize high-quality sources (lean meats, dairy, eggs, soy, legumes).
• Combine with progressive resistance training for muscle retention/gain.

FAQ

• How much protein do I need daily?
  The RDA (~0.8 g/kg) prevents deficiency for most adults, but active individuals or those in a calorie deficit often benefit from 1.2–2.2 g/kg depending on goals.
• What is a safe maximum protein intake?
  Healthy adults can often tolerate intakes above 2.2 g/kg, but benefits for muscle growth typically plateau around 1.6–2.2 g/kg when calories are adequate.
• Does protein timing matter?
  Total daily protein matters most, but spreading it across 3–5 meals (~0.3–0.5 g/kg per meal) and including one dose near training supports muscle protein synthesis.
• Is plant protein as good as animal protein?
  Both can be effective. Just ensure enough total protein and combine complementary sources or use leucine-rich blends (e.g., soy, pea) to match the anabolic quality of animal proteins.
• Is the RDA enough for muscle gain or fat loss?
  The baseline 0.8 g/kg prevents deficiency but isn’t ideal for performance or body composition goals. Higher intakes like 1.2–2.2 g/kg are widely supported in sports nutrition research.

Disclaimer

The calculators provided on this site are for educational and informational purposes only and are not a substitute for professional medical or dietetic advice. Consult a qualified healthcare provider or registered dietitian for personalized guidance.

Equations are intended for adults and provide estimates that may not apply to children, pregnant or breastfeeding individuals, or certain medical conditions.

References

• Morton RW et al. (2018) – A systematic review of protein intake and resistance training adaptations (JISSN)
• Helms ER et al. (2014) – Protein recommendations for physique athletes during energy restriction (JISSN)
• Phillips SM, Van Loon LJC (2011/2017) – Dietary protein for athletes: needs and recommendations (Adv Nutr)
• WHO/FAO/UNU (2007) – Protein and amino acid requirements in human nutrition