Protein Calculator - Daily Protein Intake Calculator
Calculate daily protein requirements for muscle gain, weight loss, and maintenance. Get personalized protein intake recommendations based on body weight, activity level, and fitness goals. Find optimal protein dosage for athletes, bodybuilders, and general health with our free protein calculator.
Protein Recommendations by Goal
Optimal Protein Distribution
High-Protein Food Sources
How Protein Calculator Works
Calculate your protein needs in 3 steps:
Enter Your Profile
Input gender, age, body weight, activity level, and fitness goal. Calculator adjusts protein recommendations based on your individual needs and training intensity.
Get Personalized Target
Receive science-based protein recommendation (g/kg body weight). Ranges from 0.8 g/kg (sedentary) to 2.8 g/kg (intense muscle building) based on research and sports nutrition guidelines.
Plan Your Meals
See protein distribution across 4 meals, high-protein food sources, and serving sizes needed to hit your daily target. Track progress and adjust based on results.
Understanding Protein Requirements
Sedentary Adults (RDA)
0.8 g/kg- ✅ Minimum to prevent deficiency
- ✅ No regular exercise
- ✅ Office workers, low activity
- ❌ NOT optimal for muscle mass
- ❌ Will lose muscle over time
Active Adults
1.2-1.6 g/kg- ✅ General fitness, health
- ✅ Recreational exercise 2-3×/week
- ✅ Maintains muscle mass
- ✅ Supports recovery
- ✅ Good for most people
Strength Athletes
1.6-2.2 g/kg- ✅ Weight training 4-6×/week
- ✅ Muscle maintenance during cut
- ✅ Optimal for body recomposition
- ✅ Supports workout recovery
- ✅ Research-validated range
Muscle Building
2.0-2.8 g/kg- ✅ Intense training (6-7×/week)
- ✅ Calorie surplus for muscle gain
- ✅ Maximum muscle protein synthesis
- ✅ Competitive bodybuilders
- ⚠️ Higher than needed for most
Research Consensus: 1.6-2.2 g/kg is optimal for most strength athletes. Going above 2.4 g/kg shows no additional muscle gain in studies. Excess protein converts to glucose or fat, not extra muscle.
Protein Timing & Meal Distribution
Meal Frequency
Eat protein 4-5 times daily, spaced 3-4 hours apart. Each meal triggers muscle protein synthesis for ~3 hours. More frequent meals = more growth signals. Total daily protein matters most, but distribution optimizes gains.
Protein Per Meal
25-40g protein per meal maximizes muscle protein synthesis. Below 20g = suboptimal. Above 40g = no extra benefit for muscle (excess oxidized for energy). Larger athletes can utilize up to 50g per meal.
Post-Workout Window
Consume 20-40g protein within 2 hours post-workout. "Anabolic window" exists but is 24-48 hours, not 30 minutes! Total daily protein > timing. Pre-workout protein works equally well if digested.
Before Bed Protein
30-40g slow-digesting protein (casein, cottage cheese) before sleep prevents overnight muscle breakdown. Sleep = 8-hour fast. Nighttime protein supports recovery, growth hormone release, and morning muscle preservation.
Leucine Threshold
Need 2-3g leucine per meal to trigger muscle protein synthesis. Animal proteins have ~8-10% leucine. Plant proteins lower (~6-7%). This is why 25-30g animal protein = 35-40g plant protein for same effect.
Protein + Carbs
Combining protein with carbs (2:1 carb:protein ratio) post-workout enhances glycogen replenishment and insulin response. Not necessary for muscle growth if daily protein is adequate, but helps recovery and performance.
Protein Quality & Absorption
Complete Proteins
Animal sources (meat, fish, eggs, dairy) contain all 9 essential amino acids in optimal ratios. Highest bioavailability (90-100%). Best for muscle building. Include 60-80% of protein from animal sources if possible.
Plant Proteins
Most plant proteins (except soy, quinoa) are incomplete - missing or low in 1+ essential amino acids. Lower leucine content. Combine different plants (rice + beans) to get complete profile. Eat 20-30% more to match animal protein.
Fast vs Slow Proteins
Whey = fast (absorbed 1-2 hours), spikes muscle protein synthesis. Casein = slow (6-8 hours), provides sustained amino acids. Both equally effective for muscle gain. Fast proteins better post-workout, slow proteins before bed.
Protein Powder vs Whole Foods
Powders are convenient, absorbed faster, but whole foods provide vitamins, minerals, fiber. Aim for 80% whole foods, 20% supplements. 1-2 protein shakes daily is fine. Whole food always superior when available and affordable.
Digestibility (PDCAAS)
Whey, casein, egg, soy = 1.0 (perfect score). Beef = 0.92. Beans = 0.68. Wheat = 0.42. Lower score = more waste, less muscle building per gram. Choose high-PDCAAS sources for efficiency.
Protein Cooking Methods
Cooking denatures protein but doesn't reduce quality or bioavailability. Grilling, baking, boiling all work equally. Avoid excessive charring (creates carcinogens). Raw eggs have lower absorption than cooked (51% vs 91%).
Protein Myths Debunked
Myth: High Protein Damages Kidneys
FACT: High protein is safe for healthy kidneys. Studies show 2.5-3 g/kg has no adverse effects in healthy adults. Pre-existing kidney disease = different story. If kidneys are healthy, high protein is fine long-term.
Myth: Only 30g Protein Absorbed Per Meal
FACT: Your body absorbs ALL protein you eat. Confusion stems from muscle protein synthesis maxing at ~30-40g. Excess protein is used for energy, other tissues, not "wasted." Large meals are fine, just not optimal for muscle.
Myth: Protein Causes Osteoporosis
FACT: High protein INCREASES bone density, doesn't decrease it. Yes, protein increases calcium excretion, but also increases calcium absorption. Net effect = stronger bones. Protein + calcium + vitamin D = optimal bone health.
Myth: Plant Protein Inferior to Animal
FACT: Plant proteins CAN build muscle equally well if: (1) eat enough total protein (+20-30% more), (2) combine different sources, (3) supplement leucine if needed. Vegan bodybuilders exist. Just requires more planning.
Myth: More Protein = More Muscle
FACT: Muscle gain plateaus at 1.6-2.2 g/kg. Studies show 2.4+ g/kg provides NO extra muscle gain. Excess protein converts to glucose or fat. Training stimulus + adequate protein = muscle. More protein ≠ more gains past optimal.
Myth: Post-Workout Protein Within 30 Min
FACT: "Anabolic window" is 24-48 hours, not 30 minutes. Total daily protein > timing. If you ate pre-workout, you're already in positive protein balance. Post-workout protein helpful but not urgent. Don't stress timing.
Why Use Our Protein Calculator?
Goal-Specific Recommendations
Personalized protein targets for weight loss (1.8-2.5 g/kg), maintenance (1.6-2.2 g/kg), or muscle gain (2.0-2.8 g/kg). Science-based ranges adjusted for your activity level and goals.
Meal Distribution Plan
See optimal protein spread across 4 meals. Know exactly how much protein to eat at breakfast, lunch, post-workout, and dinner for maximum muscle protein synthesis throughout the day.
Food Source Calculator
Instantly see how much chicken, beef, fish, eggs, or protein powder needed to hit your daily target. Compare 8 popular protein sources with exact serving sizes required.
Complete Nutritional Context
View protein calories (4 kcal/g), percentage of daily calories, and per-meal targets. Understand how protein fits into your overall calorie and macro targets for complete nutrition planning.
Metric & Imperial Units
Switch between kg and lbs instantly. Universal calculator for global users from USA, UK, Europe, Asia, Australia. Track protein intake in your preferred measurement system.
Free & Mobile Friendly
Calculate protein needs on any device. Track daily protein at gym, home, or meal prep. No signup required. Instant results based on latest sports nutrition research!
Frequently Asked Questions
How much protein do I need per day?
Depends on activity level and goals: Sedentary adults need 0.8 g/kg (RDA minimum). Active adults need 1.2-1.6 g/kg for health. Strength athletes need 1.6-2.2 g/kg (optimal range validated by research). Muscle building needs 2.0-2.8 g/kg (maximum benefit). Example: 75kg person training 4×/week = 120-165g protein daily.
Can I eat too much protein?
Yes, but it's hard to reach dangerous levels. Healthy kidneys can handle 2.5-3 g/kg long-term with no issues. Above 3 g/kg provides no extra muscle benefit and displaces other important nutrients (carbs, fats). Excess protein converts to glucose or fat. Practical limit: 2.2-2.5 g/kg for most athletes. More protein ≠ more gains past this point.
Is protein timing important?
Somewhat, but TOTAL daily protein matters most. Optimal timing: 4-5 meals with 25-40g protein each, spaced 3-4 hours apart. Post-workout protein within 2 hours helps but isn't critical. Before bed protein (30-40g slow-digesting casein) prevents overnight muscle breakdown. Don't stress exact timing - hitting daily total is 80% of results.
Are protein powders necessary?
No, but convenient! You can get all protein from whole foods (chicken, fish, eggs, dairy, legumes). Protein powder benefits: convenient, portable, fast absorption post-workout, cost-effective per gram. Recommended approach: 80% whole foods, 20% supplements (1-2 shakes daily). Whole food always superior when available. Powder is a supplement, not replacement.
What's the best protein source?
Animal proteins are superior for muscle building: Whey protein (fast absorption, high leucine), Chicken/Turkey (lean, affordable), Eggs (complete amino acids, versatile), Greek yogurt (high protein, probiotics), Fish (protein + omega-3s). Plant options: Soy (complete protein), combination of rice + beans, quinoa (complete). Animal proteins have higher bioavailability (90-100% vs 60-80% for plants).
Does high protein damage kidneys?
No, if kidneys are healthy! Decades of research show 2-3 g/kg has zero adverse effects on healthy kidneys. High protein increases kidney workload but doesn't damage them (like exercise increases heart workload = strengthens it). PRE-EXISTING kidney disease = different story, consult doctor. For healthy people, high protein is safe long-term.
Can I build muscle on a plant-based diet?
Yes, but requires more planning! Plant proteins lower in leucine and often incomplete (missing essential amino acids). Solution: (1) Eat 20-30% more total protein, (2) Combine different plant sources (rice + beans = complete), (3) Consider leucine supplement (2-3g per meal), (4) Focus on high-quality plant proteins: soy, quinoa, hemp, pea protein powder. Vegan bodybuilders exist!
How much protein can body absorb per meal?
Your body absorbs ALL protein you eat - 100%! Confusion: muscle protein synthesis maxes at 25-40g per meal. Eating 60g protein = 25-40g used for muscle, rest used for energy, enzymes, hormones, other tissues. Not "wasted." Optimal for muscle: 25-40g per meal, 4-5 times daily. But large meals are fine nutritionally, just not optimal for maximizing muscle gains.