Protein Intake Calculator
Calculate exactly how much protein you need daily based on your weight, activity level, and fitness goals. Get personalized recommendations for muscle building or weight loss.
Key Takeaways
- General health: 0.36-0.6g protein per pound of body weight
- Building muscle: 0.7-1.0g per pound (higher for advanced lifters)
- Losing weight: 0.9-1.1g per pound to preserve muscle mass
- Timing: Spread protein across 3-5 meals (25-40g each) for best results
- Quality matters: Prioritize complete proteins with all essential amino acids
Choose Goal
Daily, muscle, weight loss, or per meal
Enter Weight
Your current body weight in lbs or kg
Set Activity
Your exercise frequency and intensity
Get Results
Personalized protein range instantly
How to Use This Calculator
Our protein calculator offers four specialized tools. Here's how to get the most accurate results from each one:
Daily Protein Calculator
This is the best starting point for most people. Here's how to use it:
- Enter your body weight - Use your current weight in pounds or kilograms. For accuracy, weigh yourself in the morning before eating.
- Select your activity level - Be honest here. "Moderate" means 3-4 workouts per week. Don't count walking unless it's intense exercise.
- Choose your goal - "Maintain" for general health, "Build Muscle" if you're strength training, "Lose Weight" if you're in a calorie deficit.
- Click Calculate - You'll see your optimal daily protein target plus a range (minimum to maximum).
Tip: The "optimal" value is your target. Anywhere within the range is fine, so don't stress about hitting the exact number every day.
Muscle Building Calculator
Designed for those focused on gaining muscle mass:
- Enter your weight - Your current body weight in pounds.
- Select training intensity - Beginner (0-1 years lifting), Intermediate (1-3 years), Advanced (3+ years), or Elite/Competitive.
- Optional: Use Lean Body Mass - Check this box if you know your lean body mass. This gives more accurate results, especially if you have higher body fat. If unsure, leave unchecked.
Tip: Beginners actually need less protein per pound because they build muscle more easily. Advanced lifters need more to continue making gains.
Weight Loss Calculator
Optimized for preserving muscle while losing fat:
- Enter your current weight - What you weigh right now.
- Enter your goal weight - What you're aiming to reach.
- Select deficit size - Small (0.5 lb/week), Moderate (1 lb/week), or Aggressive (1.5-2 lb/week). Larger deficits require more protein.
Tip: The calculator shows protein needs for your current weight. As you lose weight, recalculate every 10-15 pounds lost.
Per Meal Calculator
Helps you distribute your daily protein across meals:
- Enter your daily protein target - Use the result from another calculator tab, or enter a known target.
- Select meals per day - Choose 3, 4, 5, or 6 meals.
- View breakdown - See how much protein to aim for at each meal.
Tip: Research suggests 25-40g per meal optimizes muscle protein synthesis. If your per-meal amount is very high (50g+), consider adding another meal or snack.
Common Mistakes to Avoid
- Overestimating activity level - A desk job with 3 gym sessions is "Moderate," not "Active." Be conservative.
- Using goal weight instead of current weight - Always calculate based on your current weight (except for the goal weight field in the weight loss calculator).
- Ignoring the range - The optimal value is a target, but anywhere in the range works. Consistency matters more than precision.
- Not adjusting over time - Recalculate when your weight changes by 10+ pounds or your activity level shifts significantly.
Real-World Examples
See how the calculator works for different people with different goals:
Example 1: Office Worker Maintaining Health
Profile: Sarah, 35, works a desk job and does yoga twice a week. She weighs 140 lbs and wants to maintain her health.
Calculator inputs: Weight: 140 lbs | Activity: Light | Goal: Maintain
Results: Optimal protein: 84g/day (range: 70-98g)
What this means: Sarah should aim for about 84 grams of protein daily. That's roughly 3 palm-sized portions of protein foods spread across her meals. A chicken breast at lunch (31g), Greek yogurt for a snack (17g), and salmon at dinner (25g) would put her right in range.
Example 2: Beginner Starting Strength Training
Profile: Mike, 28, just started lifting weights 3 months ago. He weighs 175 lbs and wants to build muscle.
Calculator inputs: Weight: 175 lbs | Training: Beginner | Goal: Build Muscle
Results: Optimal protein: 140g/day (range: 140-210g)
What this means: As a beginner, Mike's body responds well to training, so 0.8g/lb (140g) is sufficient. He could split this into 4 meals of 35g each. Eggs and toast for breakfast (18g), chicken salad for lunch (35g), a protein shake post-workout (25g), and steak with vegetables for dinner (40g) gets him there.
Example 3: Experienced Lifter Maximizing Gains
Profile: James, 32, has been lifting seriously for 5 years. He weighs 195 lbs with about 15% body fat (lean mass ~166 lbs).
Calculator inputs: Weight: 166 lbs (LBM) | Training: Advanced | Goal: Build Muscle
Results: Optimal protein: 183g/day (range: 133-199g)
What this means: Using lean body mass gives James a more accurate target. At 1.1g per lb of lean mass, he needs 183g daily. This requires planning: protein at every meal plus a shake or two. His gains come slower now, so maximizing protein intake helps squeeze out every bit of progress.
Example 4: Woman Losing Weight
Profile: Lisa, 42, wants to lose 30 pounds. She currently weighs 180 lbs, targeting 150 lbs. She's doing a moderate calorie deficit.
Calculator inputs: Current: 180 lbs | Goal: 150 lbs | Deficit: Moderate
Results: Optimal protein: 180g/day (at goal: 150g)
What this means: Lisa needs higher protein (1.0g/lb) to preserve muscle while losing fat. This seems like a lot, but it's essential for preventing the "skinny fat" look. She should prioritize lean proteins at every meal and consider a protein shake to hit her target without excess calories.
Example 5: Older Adult Preventing Muscle Loss
Profile: Robert, 65, wants to maintain muscle mass as he ages. He weighs 170 lbs and does light resistance training twice weekly.
Calculator inputs: Weight: 170 lbs | Activity: Light | Goal: Maintain
Results: Optimal protein: 102g/day (range: 85-119g)
What this means: Research suggests older adults may benefit from the higher end of protein recommendations to combat age-related muscle loss. Robert should aim for 100-120g daily, spread across meals, with emphasis on leucine-rich sources like dairy, eggs, and meat.
Example 6: Vegetarian Athlete
Profile: Priya, 26, is a vegetarian who trains for half-marathons and does strength training. She weighs 135 lbs.
Calculator inputs: Weight: 135 lbs | Activity: Active | Goal: Maintain
Results: Optimal protein: 108g/day (range: 95-135g)
What this means: Priya can hit her target with plant proteins, but needs to be intentional. Greek yogurt (17g), lentil soup (18g), tofu stir-fry (20g), eggs (12g), cottage cheese (28g), and a plant protein shake (20g) gets her to 115g. She should aim slightly higher since some plant proteins are less bioavailable.
Example 7: Aggressive Weight Loss Phase
Profile: David, 38, is doing a short-term aggressive cut before a vacation. He weighs 210 lbs and is losing 2 lbs/week.
Calculator inputs: Current: 210 lbs | Goal: 190 lbs | Deficit: Aggressive
Results: Optimal protein: 231g/day (minimum: 168g)
What this means: With an aggressive deficit, David's body is more likely to break down muscle for energy. The higher protein intake (1.1g/lb) helps preserve muscle. This is challenging to hit, so he'll rely heavily on lean meats, egg whites, protein shakes, and cottage cheese while minimizing fats and carbs.
When to Use This Calculator
This protein calculator is helpful in many situations:
You Should Use This Calculator If You're:
- Starting a fitness program - Whether it's your first time in the gym or you're returning after a break, knowing your protein needs helps you fuel your workouts properly.
- Trying to build muscle - Protein is the building block of muscle. Without adequate intake, your training won't produce optimal results.
- Losing weight - Higher protein during a calorie deficit preserves muscle mass, keeps you feeling full, and boosts your metabolism.
- Planning your meals - Use the per-meal calculator to structure your eating around your protein goals.
- Unsure if you're eating enough protein - Many people underestimate their needs, especially active individuals.
- Adjusting after weight changes - Lost or gained 10+ pounds? Recalculate to update your targets.
- Transitioning to a plant-based diet - Vegetarians and vegans often need to be more intentional about protein. This calculator helps set clear targets.
- Over 50 and concerned about muscle loss - Age-related muscle loss (sarcopenia) can be slowed with adequate protein intake.
Who Benefits Most
Athletes and gym-goers need precise protein targets to maximize performance and recovery. People losing weight benefit from the weight loss calculator's focus on muscle preservation. Older adults can use the calculator to ensure they're getting enough protein to maintain muscle mass. Busy professionals can use the per-meal breakdown to plan practical, protein-rich meals.
What Decisions This Helps With
- How much chicken/fish/meat to buy for the week
- Whether you need a protein supplement
- How to structure meals throughout the day
- Whether your current diet is sufficient for your goals
- How to adjust your diet when your goals change
Quick Reference Tables
These tables show the exact protein multipliers used by our calculator, based on current sports nutrition research.
Muscle Building Protein by Training Level
The more training experience you have, the harder it becomes to build muscle, so protein requirements increase:
| Training Level | Experience | Protein/lb | 150 lb Person | 180 lb Person | 200 lb Person |
|---|---|---|---|---|---|
| Beginner | 0-1 years | 0.8g | 120g | 144g | 160g |
| Intermediate | 1-3 years | 1.0g | 150g | 180g | 200g |
| Advanced | 3+ years | 1.1g | 165g | 198g | 220g |
| Elite/Competitive | 5+ years | 1.2g | 180g | 216g | 240g |
Note: These are optimal values. The acceptable range for all training levels is 0.8-1.2g per pound.
Weight Loss Protein by Deficit Size
Larger calorie deficits increase the risk of muscle loss, requiring more protein to compensate:
| Deficit Size | Weight Loss Rate | Protein/lb | 180 lb Person | 200 lb Person | 220 lb Person |
|---|---|---|---|---|---|
| Small | ~0.5 lb/week | 0.9g | 162g | 180g | 198g |
| Moderate | ~1 lb/week | 1.0g | 180g | 200g | 220g |
| Aggressive | ~1.5-2 lb/week | 1.1g | 198g | 220g | 242g |
Minimum recommended during any deficit: 0.8g per pound of body weight.
Daily Protein by Activity Level and Goal
This table shows how your goal modifies the base activity level multipliers:
| Activity Level | Maintain (g/lb) | Build Muscle (g/lb) | Lose Weight (g/lb) |
|---|---|---|---|
| Sedentary | 0.36-0.6 | 0.56-0.8 | 0.66-0.8 |
| Light (1-2x/week) | 0.5-0.7 | 0.7-0.9 | 0.8-0.9 |
| Moderate (3-4x/week) | 0.6-0.8 | 0.8-1.0 | 0.9-1.0 |
| Active (5+/week) | 0.7-1.0 | 0.9-1.2 | 1.0-1.2 |
| Athlete/Intense | 0.8-1.2 | 1.0-1.4 | 1.1-1.4 |
How the Calculator Works: Formula Reference
Understanding the math behind your protein recommendations helps you make informed decisions about your nutrition.
Basic Formula
All our calculations start with the same simple formula:
The protein factor varies based on your activity level, goal, and specific circumstances.
Daily Protein Calculator Formula
The daily calculator uses base factors adjusted by your goal:
| Activity Level | Base Min | Base Optimal | Base Max |
|---|---|---|---|
| Sedentary | 0.36 | 0.50 | 0.60 |
| Light | 0.50 | 0.60 | 0.70 |
| Moderate | 0.60 | 0.70 | 0.80 |
| Active | 0.70 | 0.80 | 1.00 |
| Athlete | 0.80 | 1.00 | 1.20 |
Goal adjustments:
- Maintain: Uses base factors unchanged
- Build Muscle: Adds +0.2 to min, optimal, and max
- Lose Weight: Adds +0.3 to min and optimal, +0.2 to max
Muscle Building Calculator Formula
The muscle building calculator uses training experience to determine protein needs:
When using Lean Body Mass (LBM), the formula uses LBM instead of total body weight, which gives more accurate results for those with higher body fat percentages.
Weight Loss Calculator Formula
During weight loss, protein needs increase to preserve muscle mass:
The calculator also shows your protein target at your goal weight, so you know what to aim for as you progress.
Per Meal Calculator Formula
The per meal calculator simply divides your daily target:
Research suggests 25-40g per meal optimizes muscle protein synthesis. If your per-meal amount exceeds 50g, consider adding another meal.
Understanding Your Results
The calculator gives you several numbers. Here's what each one means and how to use them:
What "Optimal" Really Means
The optimal value is your primary target, the amount that research suggests works best for most people with your profile. It's not a magic number you must hit exactly; it's the center of a range that's proven effective.
Think of optimal as your "aim here" target. If you hit within 10-15 grams of this number daily, you're doing well.
Understanding the Range (Min to Max)
Your results include a minimum and maximum value. Here's how to interpret them:
- Minimum: The lowest effective amount. Going below this consistently may compromise your goals (muscle loss during dieting, slower muscle gain during building).
- Maximum: The upper limit of what's beneficial. Eating more than this won't hurt you, but provides diminishing returns for muscle building or preservation.
When to aim for minimum: Days when you're not training, traveling, or when hitting higher amounts isn't practical.
When to aim for maximum: Hard training days, when you're in an aggressive calorie deficit, or if you're an advanced lifter trying to maximize every variable.
Per Pound vs. Total Grams
The calculator shows both a per-pound multiplier (like 0.8g/lb) and total grams (like 144g). Both are useful:
- Per pound: Useful for comparing recommendations and understanding the underlying science
- Total grams: What you actually use for meal planning and tracking
Why Your Results Might Differ From Others
If your friend uses the calculator and gets different recommendations, that's normal. Protein needs vary based on:
- Body weight: Larger people need more protein in absolute terms
- Activity level: More exercise = more protein needed for recovery
- Goals: Building muscle and losing weight both increase protein needs above maintenance
- Training experience: Advanced lifters need more protein per pound than beginners
- Deficit size: Larger calorie deficits require more protein to preserve muscle
Body Weight vs. Lean Body Mass
Most calculations use total body weight, which works well for most people. However, if you have higher body fat (roughly 25%+ for men, 35%+ for women), calculating based on lean body mass (LBM) gives more accurate results.
Why? Fat tissue doesn't need protein the way muscle does. Using LBM ensures you're feeding your muscle mass appropriately without overestimating needs based on fat tissue.
If you don't know your LBM, you can either use a body fat calculator or simply aim for the lower end of the range when using total body weight.
Protein Needs Comparison
This comparison shows how protein needs change across different goals and situations for a 175 lb person:
| Scenario | Multiplier | Daily Protein | Per Meal (4 meals) |
|---|---|---|---|
| Sedentary, maintain health | 0.50g/lb | 88g | 22g |
| Moderate exercise, maintain | 0.70g/lb | 123g | 31g |
| Active, maintain | 0.80g/lb | 140g | 35g |
| Beginner muscle building | 0.80g/lb | 140g | 35g |
| Intermediate muscle building | 1.00g/lb | 175g | 44g |
| Advanced muscle building | 1.10g/lb | 193g | 48g |
| Weight loss, small deficit | 0.90g/lb | 158g | 40g |
| Weight loss, moderate deficit | 1.00g/lb | 175g | 44g |
| Weight loss, aggressive deficit | 1.10g/lb | 193g | 48g |
Notice how advanced muscle building and aggressive weight loss both require the same high protein intake (~1.1g/lb). In both cases, you're pushing your body hard and need extra protein to either build new muscle or preserve existing muscle.
Visual: Daily Protein by Scenario (175 lb Person)
How Much Protein Do You Need?
| Activity Level | Grams per lb | Example (150 lb person) |
|---|---|---|
| Sedentary | 0.36-0.5g | 54-75g |
| Light Activity | 0.5-0.7g | 75-105g |
| Moderate Exercise | 0.6-0.8g | 90-120g |
| Active/Weight Training | 0.7-1.0g | 105-150g |
| Athlete/Intense | 0.8-1.2g | 120-180g |
High Protein Foods
| Food | Serving | Protein |
|---|---|---|
| Chicken Breast | 4 oz | 31g |
| Ground Beef (93% lean) | 4 oz | 23g |
| Salmon | 4 oz | 25g |
| Eggs | 2 large | 12g |
| Greek Yogurt | 1 cup | 17g |
| Cottage Cheese | 1 cup | 28g |
| Whey Protein | 1 scoop | 25g |
| Tofu | 4 oz | 9g |
Macro Breakdown: Chicken Breast (4 oz)
Frequently Asked Questions
For muscle building, aim for 0.7-1.0g of protein per pound of body weight. Research shows 0.8g/lb is sufficient for most people, but going up to 1g/lb provides a margin of safety. More isn't necessarily better once you reach this threshold. Use our Muscle Building Calculator for a personalized recommendation based on your training experience. For a deeper dive, read our guide on protein for muscle building.
Yes! Higher protein intake during a calorie deficit helps preserve muscle mass. Aim for 1.0-1.2g per pound during weight loss. This is higher than maintenance needs because your body is more likely to break down muscle for energy when in a deficit. The Weight Loss Calculator adjusts for your deficit size. Learn more in our protein for weight loss guide.
For healthy individuals, protein intake up to 1.5g/lb is safe. However, eating more than 1.2g/lb rarely provides additional benefits for muscle building. Excess protein is converted to energy or stored, not automatically turned into muscle. People with kidney disease should consult their doctor about protein limits.
Total daily protein matters most. However, spreading protein across 3-5 meals (25-40g each) may slightly optimize muscle protein synthesis. Eating protein within a few hours of training can help, but the "anabolic window" is wider than once thought. Use our Per Meal Calculator to plan your protein distribution. See our guide on best time to eat protein for more details.
Using lean body mass (LBM) is more accurate, especially if you're overweight. Fat tissue doesn't require protein like muscle does. If you don't know your LBM, using total body weight works fine—just aim for the lower end of the range if you have higher body fat. Our Muscle Building Calculator includes an LBM option for more precise calculations.
The best protein sources are complete proteins containing all essential amino acids: chicken breast (31g/4oz), salmon (25g/4oz), eggs (6g each), Greek yogurt (17g/cup), and cottage cheese (28g/cup). For plant-based options, combine legumes with grains or try tofu, tempeh, and edamame. Check our comprehensive high-protein foods list for more options.
Vegetarians can rely on eggs, dairy, and plant sources. Vegans should combine protein sources throughout the day: legumes (lentils, chickpeas, black beans), soy products (tofu, tempeh, edamame), seitan, quinoa, and nuts/seeds. Consider aiming 10-15% higher than calculated since some plant proteins have lower bioavailability. A quality plant protein powder can help fill gaps. Read our guide on vegan protein sources for meal ideas.
Protein supplements are convenient but not necessary. If you can hit your daily target with whole foods, you don't need powder. Supplements become useful when: you have very high protein needs (180g+), you're in a rush post-workout, or you struggle to eat enough whole food. Whey protein is well-researched and effective. Casein is slower-digesting (good before bed). Plant proteins work too but may need slightly higher doses. See our whey vs plant protein comparison.
Your body can absorb virtually unlimited protein at once—the old "30g limit" is a myth. However, muscle protein synthesis maxes out around 25-40g per meal for most people. Eating more won't hurt you, but the extra protein gets used for energy rather than building muscle. For optimal muscle building, spread protein across 3-5 meals rather than cramming it into one or two.
Yes. Research suggests adults over 50-60 may benefit from higher protein intake (toward the upper end of ranges) due to anabolic resistance—muscles become less responsive to protein with age. Combining adequate protein with resistance training is the best strategy to prevent age-related muscle loss (sarcopenia). Aim for at least 0.6-0.8g/lb and include protein at every meal. Learn more in our guide on protein for older adults.
Related Guides
Dive deeper into protein nutrition with our comprehensive guides:
How Much Protein Do I Need?
Complete guide to determining your daily protein requirements based on science.
Protein for Weight Loss
Why protein is crucial during a diet and strategies to preserve muscle.
Protein for Muscle Building
Optimize protein intake for maximum muscle growth and recovery.
High-Protein Foods List
Protein-rich foods with exact amounts per serving.
Best Time to Eat Protein
When to eat protein for optimal results.
Vegan Protein Sources
Meeting protein needs on a plant-based diet.
Pro Tips for Hitting Your Protein Goals
Prep Protein in Batches
Cook chicken, beef, or eggs in bulk on Sundays. Having ready-to-eat protein in the fridge makes hitting your daily target much easier.
Start Breakfast Strong
Front-load protein at breakfast. Eggs, Greek yogurt, or a protein shake can easily add 25-40g to start your day.
Stack Your Snacks
Keep high-protein snacks accessible: beef jerky (10g/oz), string cheese (7g), Greek yogurt cups (12-17g), or protein bars.
Use the "Protein First" Rule
Choose your protein source first, then add carbs and fats around it. Plan around your most important macro.
Track for 2 Weeks, Then Estimate
Use a food tracking app for 2 weeks to learn portion sizes. After that, you can estimate accurately without tracking forever.
Weekly Average Matters Most
Don't stress about hitting your exact target every day. Your body responds to weekly averages. Consistency matters more than perfection.
Last updated: January 2026 | Learn more about our methodology | Report an issue