Protein Intake Calculator
Calculate your optimal daily protein intake based on body weight and fitness goal.
About Protein Needs
Protein is essential for muscle repair, immune function, and metabolism. The RDA of 0.8 g/kg is the minimum — active people and older adults benefit from 1.2–2.2 g/kg. This calculator provides ranges based on your goal.
Accuracy The g/kg ranges in this calculator are drawn from peer-reviewed sports nutrition research and are accurate as general guidelines. Individual needs may vary based on training volume, age, and total calorie intake. Protein needs are best assessed alongside total calorie targets.
Protein Recommendations by Goal
| Goal | g/kg body weight |
|---|---|
| General Health | 0.8–1.0 g/kg |
| Weight Loss | 1.2–1.5 g/kg |
| Athletic Performance | 1.4–1.7 g/kg |
| Muscle Building | 1.6–2.2 g/kg |
| Healthy Aging (65+) | 1.0–1.2 g/kg |
What to do with your result
- Spread your daily protein target across 3–4 meals — aim for 25–40 g per meal to maximize muscle protein synthesis at each sitting.
- Prioritize high-quality complete proteins: chicken, fish, eggs, Greek yogurt, lean beef, or plant combos like rice and beans.
- Time a protein-rich meal or snack (25+ g) within 2 hours post-workout to support muscle repair and growth.
- Use the Calorie Needs calculator alongside this result to ensure your protein target fits within your total daily calorie goal.
Frequently Asked Questions
How much protein do I need per day?
Protein needs depend on your body weight and goals. The RDA minimum is 0.8 g/kg for sedentary adults to prevent deficiency. Active individuals benefit from 1.2–2.2 g/kg: weight loss 1.2–1.5 g/kg, endurance athletes 1.4–1.7 g/kg, and muscle building 1.6–2.2 g/kg. Older adults (65+) should target 1.0–1.2 g/kg to preserve muscle mass.
Is it better to spread protein throughout the day or eat it all at once?
Research shows that spreading protein intake across 3–4 meals maximizes muscle protein synthesis. Each meal should ideally contain 25–40 grams of protein to saturate the muscle-building response. Consuming a large single dose provides diminishing returns — your body can only use roughly 20–40 g effectively per meal for muscle synthesis, though the total daily amount is most important.
What are the best high-protein foods?
Top high-protein foods include: chicken breast (31 g/100g), canned tuna (26 g/100g), Greek yogurt (10 g/100g), eggs (13 g/100g), cottage cheese (11 g/100g), lentils (9 g/100g cooked), edamame (11 g/100g), and lean beef (26 g/100g). Plant proteins like tofu, tempeh, and legumes are complete enough when combined across the day.
Can too much protein be harmful?
For healthy individuals with functioning kidneys, protein intakes up to 2.2 g/kg body weight are considered safe. Higher intakes (above 3.5 g/kg) may cause digestive discomfort and place extra burden on the kidneys. People with pre-existing kidney disease should consult their doctor before increasing protein. High protein diets are not recommended for those with kidney impairment.
Do protein needs change as you age?
Yes — older adults (65+) experience 'anabolic resistance,' meaning muscles respond less efficiently to protein. This means they need MORE protein per kg than younger adults, not less. Research recommends 1.0–1.2 g/kg minimum for healthy older adults, and up to 1.5 g/kg when combined with resistance training to combat sarcopenia (age-related muscle loss).
This calculator is for educational purposes only. Consult a qualified healthcare professional for medical advice.