Calculate exactly how much protein you need per day based on your weight, activity level, and goal (general health, weight loss, muscle gain, or athletic performance). Get your daily protein range, per-meal split, calories from protein, and high-protein food sources. Supports optional body fat % for LBM-based targets.
Protein Intake Calculator is part of the Nutrition & Diet collection. If you want a broader view of similar workflows, open the Nutrition & Diet category page or browse all QuickTools categories.
Common next steps after this tool include Calorie Intake Calculator, Carb Intake Calculator and Fat Intake Calculator.
Protein requirements are not one-size-fits-all. They depend on body size, training intensity, and what you are trying to achieve. The calculator applies evidence-based ranges from the International Society of Sports Nutrition (ISSN), the American College of Sports Medicine (ACSM), the PROT-AGE Study Group, and published meta-analyses.
Protein is scaled to total body weight in kilograms. The recommended range (g/kg) varies by goal and activity:
| Goal | Sedentary | Moderate | Very Active |
|---|---|---|---|
| General Health | 0.8–1.0 g/kg | 1.0–1.4 g/kg | 1.4–1.8 g/kg |
| Lose Weight | 1.2–1.6 g/kg | 1.6–2.0 g/kg | 2.0–2.4 g/kg |
| Maintain Weight | 0.8–1.2 g/kg | 1.2–1.6 g/kg | 1.6–2.0 g/kg |
| Gain Muscle | 1.6–2.0 g/kg | 2.0–2.4 g/kg | 2.0–2.6 g/kg |
| Athletic Performance | 1.4–1.8 g/kg | 1.8–2.2 g/kg | 2.2–2.6 g/kg |
When body fat percentage is entered, the calculator uses Lean Body Mass (LBM) instead of total weight. LBM = body weight × (1 − body fat % ÷ 100).
This is more accurate for muscular athletes because the fat mass does not require protein for maintenance. Higher g/kg LBM multipliers are used:
| Goal | Range (g/kg LBM) |
|---|---|
| General Health | 1.2–1.6 g/kg LBM |
| Lose Weight | 1.8–2.4 g/kg LBM |
| Maintain Weight | 1.4–2.0 g/kg LBM |
| Gain Muscle | 2.2–2.8 g/kg LBM |
| Athletic Performance | 2.4–3.0 g/kg LBM |
Muscle protein synthesis (MPS) is maximised when protein is distributed evenly across 3–5 meals of 25–40 g each, rather than consumed in one or two large doses. The calculator suggests a 30/30/30/10% split across Breakfast, Lunch, Dinner, and a Snack. Research shows that spreading protein this way is significantly more effective for muscle building and retention than consuming the same total in fewer sittings.
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Protein provides the amino acids needed to repair muscle fibres damaged during training and build new tissue. Without sufficient protein, strength training produces minimal muscle growth regardless of how hard you train.
Protein has the highest thermic effect of any macronutrient (TEF: 25–30% vs 5–10% for carbs and 0–3% for fat). Eating more protein directly increases the number of calories you burn in digestion — an underrated advantage for fat loss.
Protein is the most satiating macronutrient. High-protein diets consistently reduce hunger and spontaneous calorie intake. This makes meeting a calorie deficit significantly easier without constant hunger.
When cutting calories, the body can break down muscle for energy. Eating sufficient protein (particularly in a deficit) protects lean tissue, ensuring most weight lost is fat rather than muscle — critical for long-term body composition.
Post-exercise protein (20–40 g within 2 hours) maximises muscle protein synthesis rates. For athletes training twice daily or during heavy competition phases, protein timing and total daily intake directly impact recovery speed and performance.
Protein is a primary structural component of bone, tendons, and cartilage. Long-term adequate protein intake is associated with higher bone mineral density and reduced fracture risk, which becomes increasingly important with age.
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