Protein Calculator

How much protein do you actually need?

For active people, research consistently supports 1.6–2.2 g of protein per kg of bodyweight per day. The higher end helps most when you're in a calorie deficit, because extra protein preserves muscle and keeps you full when calories are low.

Why protein is the priority macro

Protein builds and repairs muscle, has the highest thermic effect (you burn more digesting it), and is the most satiating macro. Hit your protein target first, then fill the rest of your calorie budget with carbs and fats to taste.

How your protein target is calculated

The minimum recommendation for sedentary adults is 0.8 g per kg of body weight per day — enough to prevent deficiency, but not for people who train or are losing weight. For active people, the International Society of Sports Nutrition (ISSN) recommends 1.6 to 2.2 g per kg (about 0.7–1 g per pound). That's the range this calculator uses, adjusted for your goal.

Worked example

A person weighing 80 kg (176 lb) who lifts weights: 80 × 1.6 = 128 g and 80 × 2.2 = 176 g. The target is 128 to 176 g a day. In a calorie deficit, aim near the top — high protein is what best protects muscle when calories drop, and it keeps you fuller.

What does that look like as food?

To picture it, 150 g of protein in a day could be:

• Breakfast: 3 eggs + a cup of plain yogurt (about 25 g)
• Lunch: 150 g (5 oz) grilled chicken breast (about 46 g)
• Snack: one scoop of whey (about 24 g)
• Dinner: 150 g (5 oz) lean ground beef (about 40 g)
• Rice, beans, bread and milk through the day fill the rest (about 15 g)

You can build and check meals like these with the meal calculator, which adds up the protein in every food.

Does spreading it across the day matter?

The daily total matters most. Still, splitting it into 3–5 meals of 20–40 g each makes better use of the muscle-building signal than packing it all into dinner. You don't need to rush a shake after training: the "anabolic window" is much wider than once claimed.

Protein sources: animal, plant and supplements

Meat, eggs, fish and dairy contain all essential amino acids and digest well. Plant sources (beans, lentils, chickpeas, soy, tofu) work well combined with each other and with grains — rice and beans is a classic. Whey is just a convenient food, not a requirement; if you hit your target with meals, you can skip it. Compare popular options in the food comparison tool.

Is too much protein harmful?

For healthy people, intakes up to about 2.2 g/kg are considered safe in the available research. People with kidney disease should follow their doctor's advice, since the recommendation is different for them. Going above the range doesn't add extra muscle — those calories simply stop going to carbs and fats, which matter for training too.

Frequently asked questions