Calculate daily protein intake for weight loss, maintenance, and muscle gain using body weight and activity level.
This tool provides estimates for informational purposes only. It is not a substitute for medical, nutrition, or fitness advice. Individual results vary based on your health status, training background, body composition, and personal circumstances. Always consult a qualified healthcare or fitness professional before making important decisions based on the output.
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The Recommended Dietary Allowance (RDA) is just 0.36 g/lb (0.8 g/kg) — the bare minimum to prevent deficiency. For weight maintenance and general health: 0.5–0.7 g/lb. For muscle gain or fat loss: 0.7–1 g/lb. For aggressive cuts (preserving LBM): up to 1.2 g/lb body weight. A 180 lb man cutting fat: 180 × 1.0 = 180 g protein/day.
Meta-analyses (Morton et al., 2018; Schoenfeld 2022) converge on 1.6–2.2 g/kg/day (0.73–1.0 g/lb) as the optimal range for muscle gain. Above this, additional protein produces no further gain. For a 80 kg lifter: 130–175 g protein/day. Split into 4–5 meals of 30–45 g each — muscle protein synthesis is maximally stimulated by ~30 g doses spaced 3–4 hours apart.
Per 100 g: chicken breast 31 g, lean beef 26 g, salmon 25 g, eggs 13 g, Greek yogurt 10 g, lentils (cooked) 9 g, tofu 8 g. Animal sources are "complete" (all 9 essential amino acids); most plant sources are incomplete and require combining (rice + beans, hummus + bread) for full amino-acid profile. Whey protein powder is the most cost-effective high-quality supplemental source.
After age 65, protein needs INCREASE due to anabolic resistance — older muscle is less responsive to dietary protein. Current geriatric nutrition guidance: 1.0–1.2 g/kg/day (vs 0.8 RDA), or higher (1.2–1.5 g/kg) if frail or recovering from illness/surgery. This protects against sarcopenia.
Long-term studies show no kidney damage from high-protein diets in healthy adults (Devries et al., J Nutr 2018). People with pre-existing chronic kidney disease should follow medical guidance. Hydration matters: 1g protein metabolism uses ~7 ml water. Increase fluid intake proportionally on high-protein diets.
Maintenance: 0.5–0.7 g/lb. Muscle gain: 0.7–1.0 g/lb. Cutting fat (preserve LBM): up to 1.2 g/lb. RDA is 0.36 g/lb (minimum only).
Not in healthy adults — long-term studies show no kidney harm. People with chronic kidney disease should follow medical advice.
30–45 g per meal maximises muscle protein synthesis. Spreading intake across 4–5 meals beats one or two huge meals.
Yes — muscle repair continues for 48 hours after resistance training. Maintain the same daily intake on rest days.
Both work for muscle gain when total daily protein is sufficient. Plant-based athletes typically need 10–15% more total protein to compensate for lower leucine content.
The baseline recommendation for a sedentary adult is about 0.8 grams of protein per kilogram of body weight per day — roughly 56 g for a 70 kg person. But that figure is the minimum to prevent deficiency, not the amount that supports an active body. Research consistently shows higher intakes help with muscle maintenance, recovery and appetite control.
For most goals the useful ranges are: 1.2–1.6 g/kg for general health and active lifestyles, 1.6–2.2 g/kg for building muscle or losing fat while preserving lean mass, and the higher end for serious strength athletes. Older adults also benefit from more protein to counter age-related muscle loss. The calculator applies your weight, activity level and goal to land on a personalised target.
Not all protein is equal. Complete proteins — meat, fish, eggs, dairy, soy and quinoa — contain all nine essential amino acids. Plant sources like beans, lentils and grains are valuable too; eating a variety across the day covers the full amino-acid spectrum.
Spreading protein across meals (roughly 20–40 g per meal) supports muscle protein synthesis better than loading it all into one sitting. Including a source rich in the amino acid leucine — such as dairy, eggs or soy — at each meal further helps. There is no need to obsess over a post-workout "anabolic window"; total daily intake is what drives results.