Protein Intake Calculator
Find your daily protein target based on your body weight and training goal.
How to use the protein intake calculator
- Enter your body weight and choose a unit.
- Select your goal: maintain, build muscle, or fat loss.
- Click Calculate to see your daily and per-meal protein range.
Spread protein across the day
Distributing protein across 3–4 meals of 0.4 g/kg each maximises muscle protein synthesis better than loading it all into one meal.
Why protein needs rise with training
Resistance and endurance training both increase the rate at which your body breaks down and rebuilds protein. Active people therefore need more than sedentary guidelines suggest, typically 1.6-2.2 g per kilogram of body weight per day to support recovery and muscle growth.
Timing and distribution
Total daily protein matters most, but spreading it across three or four meals of 0.3-0.4 g/kg each maximises muscle protein synthesis through the day. A protein-rich meal within a few hours of training is sensible, though the old 'anabolic window' is far wider than once believed.
Daily protein target by goal (grams per kg of body weight)
| Goal or status | Protein per kg | Example (70 kg) |
|---|---|---|
| General health (sedentary) | 0.8 g | ~56 g |
| Recreationally active | 1.2–1.6 g | ~85–112 g |
| Building muscle | 1.6–2.2 g | ~112–154 g |
| Fat loss (preserving muscle) | 1.8–2.2 g | ~126–154 g |
| Endurance training | 1.2–1.6 g | ~85–112 g |
Ranges reflect sports-nutrition guidelines. Spreading intake across three or four meals of 0.3–0.4 g/kg each makes best use of it through the day.
Frequently asked questions
How much protein do I need to build muscle?
Research supports 1.6–2.2 grams of protein per kilogram of body weight per day for muscle growth in trained individuals.
Can you eat too much protein?
For healthy people, intakes around 2 g/kg are safe. Very high intakes offer little extra benefit for muscle and displace other nutrients.
Can I eat too much protein?
For healthy people, intakes within the recommended athletic range are safe. Very high intakes are not harmful for most but offer no extra muscle benefit beyond roughly 2.2 g/kg.
Do I need protein right after a workout?
Getting protein within a few hours of training is beneficial, but the window is wide. Hitting your daily total reliably matters more than precise timing.
Is plant protein as good as animal protein?
Yes, with attention to variety and slightly higher totals, since some plant sources are lower in certain amino acids. Combining sources covers the gaps easily.
How much protein do I need to build muscle?
For muscle growth, aim for 1.6–2.2 g per kilogram of body weight per day — about 112–154 g for a 70 kg person, as in the table below. Going much higher offers no extra benefit.
Related tools
Macro Calculator
Turn your calorie target into daily protein, carbohydrate, and fat goals based on your objective.
TDEE Calculator
Calculate the calories you burn per day (your TDEE) to set targets for cutting, maintaining, or bulking.
Calorie Deficit Calculator
Turn a goal weight and timeframe into the daily calories and deficit you need to hit it.