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.
LBM: 63.8 kg • Protein per LBM: 1.88g/kg
Spread protein across meals (25-40g each) for optimal muscle protein synthesis.
Input your current body weight in kg or lbs for protein calculation.
Choose how often you exercise — this affects your protein needs significantly.
Select fat loss, maintenance, muscle building, or athletic performance.
For more accurate results, enter your body fat percentage to calculate lean mass.
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
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
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.
Calculate protein by multiplying your body weight (kg) by a goal-specific multiplier:
For more accuracy, use lean body mass instead of total weight, especially if body fat is above 25%.
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:
Both goals benefit from spreading protein across 4-5 meals.
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.
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.
Protein needs depend on activity and goals. The RDA — the minimum to prevent deficiency — is 0.8 grams per kilogram of body weight, but that's a floor, not an optimum.
The International Society of Sports Nutrition and ACSM recommend 1.6-2.2 g/kg for active people building or preserving muscle, and even higher during aggressive fat loss.
A 70 kg active adult targeting 1.8 g/kg would eat about 126 grams of protein daily. This calculator sets your target from body weight and goal.
Protein requirements rise with age. Older adults lose muscle (sarcopenia) and respond less efficiently to protein, so researchers and the Academy of Nutrition and Dietetics suggest higher intakes — often around 1.0-1.2 g/kg or more — to preserve muscle, strength, and independence.
Spreading protein across meals and pairing it with resistance training is especially important later in life.
Adequate protein is one of the most effective dietary defenses against age-related muscle loss.
Not all protein is equal. Complete proteins contain all nine essential amino acids — animal sources (meat, eggs, dairy, fish) and a few plants like soy and quinoa.
Most plant proteins are 'incomplete' but combine to cover all amino acids across a varied diet. The ISSN notes leucine content and digestibility affect how well protein builds muscle.
Plant-based eaters can meet needs easily by eating varied sources and slightly higher total protein.
Top protein sources include:
Animal sources are protein-dense and complete; legumes and soy lead the plant options.
The Academy of Nutrition and Dietetics recommends prioritizing whole-food protein, using powders to fill gaps. Building each meal around a protein source is the simplest way to hit a daily target.
For healthy people, high protein intakes within the ~1.6-2.2 g/kg range are safe, and research finds no harm to kidneys or bones in those without pre-existing kidney disease.
Very extreme intakes offer no extra muscle benefit and displace other nutrients. People with existing kidney disease should follow medical guidance on protein.
For the general population, the ISSN concludes that higher protein is safe and beneficial for body composition, not something to fear.
Total daily protein matters most, but distribution helps.
Research suggests spreading protein across 3-4 meals of roughly 20-40 grams each maximizes muscle protein synthesis better than one large serving.
The ISSN notes the post-workout 'anabolic window' is wider than once thought, so hitting your daily target consistently matters more than precise timing.
Including protein at breakfast, when many people skimp, is a common easy win.
Frequent mistakes include:
Target 1.6-2.2 g/kg if active, spread it across meals, include quality sources, use powder to top up, and raise intake with age.
Total daily protein is the priority once training and calories are in place.
Data sourced from trusted institutions
All formulas verified against official standards.