How much protein should I eat per day?

Daily protein needs depend on your weight, activity, and goals. General guidelines: Sedentary adults: 0.8g/kg (minimum RDA), Active adults: 1.2-1.6g/kg, Building muscle: 1.6-2.2g/kg, Fat loss: 2.0-2.4g/kg. For a 75kg person, this ranges from 60g (sedentary) to 180g (cutting).

How do I calculate protein intake for muscle gain?

For muscle gain, multiply your body weight in kg by 1.6-2.2g. For example, 80kg × 2.0g = 160g protein daily. If you know your lean body mass, use that instead for more accuracy. Spread intake across 4-5 meals with 30-40g per meal for optimal muscle protein synthesis.

What is the protein intake per kg body weight formula?

The formula is: Protein (g) = Weight (kg) × Multiplier. Multipliers by goal: Sedentary: 0.8g/kg, Light activity: 1.0-1.2g/kg, Moderate activity: 1.2-1.6g/kg, Muscle building: 1.6-2.2g/kg, Fat loss: 2.0-2.4g/kg. Using lean body mass instead of total weight gives more accurate results.

How much protein do I need for weight loss?

During fat loss, aim for 2.0-2.4g protein per kg body weight. Higher protein preserves muscle mass during a calorie deficit, increases satiety (feeling full), and has a higher thermic effect (burns more calories). For 70kg person cutting: 140-168g protein daily.

Should I calculate protein based on total weight or lean body mass?

Using lean body mass (LBM) is more accurate, especially if you have higher body fat. Muscle tissue needs protein, not fat tissue. If you don't know your body fat %, use total weight with slightly lower multipliers. If body fat >25% (men) or >35% (women), using LBM is recommended.

How much protein per meal for muscle building?

Research shows 25-40g protein per meal maximizes muscle protein synthesis (MPS). More than 40g doesn't increase MPS further but isn't wasted — it's used for other bodily functions. For muscle building, aim for 4-5 meals with 30-40g protein each rather than 1-2 large protein meals.

Is there a difference in protein needs for men and women?

Per kg of body weight, protein needs are similar for men and women with the same goals. However, since men typically weigh more, their absolute protein intake is higher. Women may benefit from slightly higher protein during certain menstrual phases and definitely during pregnancy/breastfeeding.

How much protein do athletes need?

Athletes need more protein than sedentary individuals: Endurance athletes: 1.2-1.6g/kg, Strength/power athletes: 1.6-2.2g/kg, Athletes in caloric deficit: 2.0-2.4g/kg. Elite athletes may benefit from the higher end. Timing around training can optimize recovery.

Can I eat too much protein?

For healthy individuals, high protein intake (up to 3g/kg) appears safe. However, beyond 2.4g/kg shows no additional muscle-building benefit. Excess protein is converted to energy or stored. Those with kidney disease should consult a doctor before high-protein diets.

What are the best protein sources?

Complete protein sources (all essential amino acids): Chicken, beef, fish, eggs, dairy, soy. Per 100g: Chicken breast 31g, Beef 26g, Salmon 25g, Eggs 13g (6g per egg), Greek yogurt 10g, Tofu 8g. Combine plant sources (rice + beans) for complete amino acids.

Does protein timing matter?

Total daily protein matters most, but timing can optimize results. Post-workout protein (within 2 hours) supports recovery. Spreading protein across meals (every 3-5 hours) maintains elevated muscle protein synthesis. Pre-sleep casein protein may benefit overnight recovery.

How do I calculate protein with TDEE and macros?

Protein is typically 25-40% of total calories. Steps: 1) Calculate TDEE, 2) Set protein at 1.6-2.4g/kg body weight, 3) Protein calories = grams × 4, 4) Remaining calories split between carbs and fat. Our macro calculator does this automatically based on your goals.

Protein Calculator

Our protein calculator uses evidence-based formulas to determine your ideal daily protein intake. Whether you're building muscle, losing fat, or maintaining weight, get precise protein targets in grams based on your body weight, lean mass, activity level, and goals. Includes protein per meal breakdown and food source suggestions.

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calendar_today Updated: October 2025

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Unit

Weight

30 kg 200 kg

Activity Level

Fitness Goal

Body Fat % (Optional) More accurate

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Meals Per Day

egg_alt Daily Protein Target

120 g

Range: 108-132g

1.6g per kg body weight

Per Meal Breakdown

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Per meal (4 meals)

30g

Calories from protein

480 kcal

Food Equivalents

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Protein Timing Tip

Spread protein across meals (25-40g each) for optimal muscle protein synthesis.

Input Values

Gender

Male

Female

Age

Weight

Weight Unit

lbs

Activity Level

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Fitness Goal

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lightbulb Tips

•25-40g per meal for optimal absorption
•Higher protein during fat loss preserves muscle
•Total daily intake matters more than timing
•Use lean body mass for more accuracy

egg_alt Protein per kg

Sedentary 0.8g/kg

Light Activity 1.0-1.2g/kg

Moderate 1.2-1.6g/kg

Muscle Building 1.6-2.2g/kg

Fat Loss 2.0-2.4g/kg

How to Use This Calculator

scale

Enter Your Weight

Input your current body weight in kg or lbs for protein calculation.

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Select Activity Level

Choose how often you exercise — this affects your protein needs significantly.

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Choose Your Goal

Select fat loss, maintenance, muscle building, or athletic performance.

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Add Body Fat % (Optional)

For more accurate results, enter your body fat percentage to calculate lean mass.

The Formula

Protein needs vary based on activity level and goals. Sedentary adults need ~0.8g/kg (RDA minimum), while athletes and those building muscle benefit from 1.6-2.4g/kg. During fat loss, higher protein (2.0-2.4g/kg) helps preserve muscle mass.

Protein (g) = Body Weight (kg) × Protein Multiplier

lightbulb Variables Explained

Protein Daily protein intake in grams
Body Weight Your weight in kilograms
Multiplier 1.2-2.4 g/kg based on activity and goals

tips_and_updates Pro Tips

Spread protein intake across 3-5 meals for optimal absorption

Aim for 25-40g protein per meal to maximize muscle protein synthesis

Higher protein (2.0-2.4g/kg) is beneficial during fat loss to preserve muscle

Complete protein sources include meat, fish, eggs, and dairy

Plant-based? Combine legumes, grains, and nuts for complete amino acids

Post-workout protein is beneficial but total daily intake matters more

Protein has the highest thermic effect, burning more calories during digestion

Protein Calculator — How Much Protein Do You Need Per Day?

Our free protein calculator determines your optimal daily protein intake based on body weight, activity level, and fitness goals. Whether you're building muscle, losing fat, or maintaining weight, get personalized protein recommendations in grams with per-meal breakdown.

How to Calculate Protein Intake

Calculate protein by multiplying your body weight (kg) by a goal-specific multiplier: 0.8g/kg for sedentary, 1.2-1.6g/kg for active, 1.6-2.2g/kg for muscle building, 2.0-2.4g/kg for fat loss. For more accuracy, use lean body mass instead of total weight, especially if body fat is above 25%.

Protein for Muscle Gain vs Fat Loss

For muscle building, aim for 1.6-2.2g protein per kg body weight. For fat loss, increase to 2.0-2.4g/kg — higher protein preserves muscle during a calorie deficit, increases satiety, and has a higher thermic effect. Both goals benefit from spreading protein across 4-5 meals.

Protein Per Meal for Optimal Results

Research shows 25-40g protein per meal maximizes muscle protein synthesis. Rather than eating all your protein in 1-2 meals, spread it across 4-5 meals every 3-5 hours. Post-workout protein supports recovery, but total daily intake is most important.

Using Lean Body Mass for Accuracy

Calculating protein based on lean body mass (muscle, organs, bones) rather than total weight is more accurate, especially for those with higher body fat. Lean mass = Total Weight × (1 - Body Fat %). Muscle tissue needs protein; fat tissue doesn't.

Frequently Asked Questions

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