Protein Intake Calculator
Daily protein needs personalised to you
Your Details
Daily Protein Target
Breakdown
Per-Meal Split (4 meals)
Tip: 20–40g protein per meal optimises muscle protein synthesis.
Food Examples
How much of each food you'd need to hit 84g of protein
Protein Tips
How the Calculation Works
Protein needs are calculated as grams per kilogram of body weight, adjusted for your goal and activity level. The ranges used here are based on position stands from the International Society of Sports Nutrition (ISSN) and academic reviews of protein metabolism.
⚠️ These are general guidelines. If you have kidney disease, diabetes, or other medical conditions, consult your healthcare provider before changing your protein intake.
Protein Intake Calculator — personalised daily targets
About the Protein Intake Calculator
The protein intake calculator estimates how much protein you should eat each day based on your body weight, activity level, age group, and fitness goal. Protein is the building block of muscle, skin, hair, enzymes, and hormones — and getting the right amount is essential whether you are losing fat, building muscle, or simply staying healthy.
General population guidelines like the RDA of 0.8g per kg are designed to prevent deficiency in a sedentary adult — they are not optimal for people who exercise, want to preserve muscle during weight loss, or are past middle age. Research consistently shows that active individuals and older adults benefit from 1.6–2.2g per kg.
This tool applies evidence-based multipliers from the International Society of Sports Nutrition (ISSN), the Academy of Nutrition and Dietetics, and peer-reviewed reviews in protein metabolism. Results are presented as a daily target in grams, an optimal per-meal split, and real-world food examples.
How to Use the Protein Intake Calculator
- Enter your body weight — type your weight and pick kg or lbs. The calculator converts automatically.
- Select your sex — protein needs are similar per kg regardless of sex, but the option is included for personalisation.
- Choose your activity level — from sedentary to athlete. Higher activity adds a small bonus to your baseline multiplier.
- Pick your goal — maintenance, weight loss, muscle gain, endurance training, or senior (65+). Each goal applies a different protein range.
- Adjust meals per day — use the slider to see how the daily target splits across 2–6 meals. Aim for 20–40g per meal.
- Review food examples — see how many servings of common foods like chicken, eggs, tofu, or whey you'd need to hit your target.
Common Use Cases
- • Weight loss and cutting Higher protein intake preserves lean muscle while in a calorie deficit and increases satiety, making the diet easier to stick to.
- • Muscle gain and bodybuilding Consistent high-protein intake paired with resistance training is the foundation of hypertrophy. Spread protein evenly across 3–5 meals.
- • Endurance training Runners, cyclists, and triathletes need more protein than sedentary adults to repair training damage and support recovery.
- • Healthy ageing Older adults need more protein per kg to prevent sarcopenia (age-related muscle loss) and maintain mobility and independence.
- • Meal prep and macro tracking Knowing your daily protein target makes it simple to plan meals, pack lunches, and track intake in apps like MyFitnessPal or Cronometer.
Frequently Asked Questions
How much protein should I eat per day?
For a sedentary adult, 0.8g per kg of body weight is the minimum to avoid deficiency. For active adults, weight loss, or muscle gain, 1.6–2.2g per kg is supported by research. A 70kg person aiming to build muscle would target around 112–154g of protein per day.
Is 1g of protein per pound of body weight necessary?
The popular "1g per lb" advice (roughly 2.2g per kg) is at the high end of what research supports. Studies show diminishing returns beyond about 1.6g per kg for most people. If it fits your diet and budget it won't harm healthy kidneys, but it is not required to maximise muscle growth.
Can too much protein damage my kidneys?
In healthy adults, high-protein diets do not cause kidney damage. Long-term studies in athletes consuming up to 2.8g per kg showed no adverse effects on kidney function. If you have pre-existing kidney disease, however, consult your doctor before increasing intake.
How much protein per meal for muscle growth?
Research suggests 20–40g of high-quality protein per meal maximises muscle protein synthesis. Beyond about 40g in a single sitting, the additional amount contributes more to energy balance than to muscle building. Spread your daily target across 3–5 meals.
Do vegetarians and vegans need more protein?
Plant proteins are less digestible and have different amino acid profiles than animal proteins, so aiming for the higher end of the range (about 10–20% more) ensures you cover all essential amino acids. Combine legumes, whole grains, tofu, tempeh, seitan, and nuts to build complete protein meals.
When is the best time to eat protein?
Total daily protein matters most, but timing helps. Eat 20–40g within 1–2 hours after training, include protein at every meal, and consider a slow-digesting source (casein, cottage cheese, Greek yoghurt) before bed to support overnight recovery.
Do I need protein shakes or can I hit my target with food?
Whole foods are always preferable — chicken, fish, eggs, dairy, legumes, and tofu all provide high-quality protein. Shakes are simply convenient when you are busy or struggle to hit a high target. A scoop of whey typically adds 20–25g of protein for around 100 kcal.
Does protein help with weight loss?
Yes. High-protein diets increase satiety, slightly raise metabolism through the thermic effect of food, and preserve lean muscle during a calorie deficit. Studies consistently show higher protein groups lose more fat and less muscle than lower-protein groups on the same total calories.