Protein Intake Calculator
Calculate your daily protein intake goal based on body weight, activity level, and whether you want to maintain, lose weight, or build muscle.
This calculator provides general estimates for informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider.
How It Works
Protein is the primary building block of muscle tissue and plays a crucial role in enzyme function, immune response, and hormone production. The optimal intake varies significantly by goal and activity level.
Recommended daily protein ranges by goal:
Maintenance / sedentary: 0.8 g/kg body weight
This matches the WHO Recommended Dietary Allowance (RDA) — the minimum to prevent deficiency in sedentary adults. Most active people need substantially more.
Active / regular exercise: 1.2–1.6 g/kg body weight
Sufficient for people exercising 3–5 times per week who want to maintain muscle and support recovery.
Muscle building: 1.6–2.2 g/kg body weight
The International Society of Sports Nutrition recommends 1.6–2.2 g/kg for maximising muscle protein synthesis in resistance-trained individuals. Higher intakes (above 2.2 g/kg) provide no additional muscle-building benefit for most people.
Cutting (fat loss while preserving muscle): 1.8–2.4 g/kg body weight
Higher protein during a calorie deficit helps preserve lean mass. The upper end (2.4 g/kg) is recommended for athletes in aggressive deficits.
Protein distribution also matters: spreading intake across 3–5 meals, with each meal containing at least 20–40 g of protein, maximises muscle protein synthesis compared to consuming the same daily total in fewer, larger meals.
Complete protein sources (containing all essential amino acids): meat, poultry, fish, eggs, dairy, soy, quinoa. Plant-based eaters should combine sources (e.g., legumes + grains) to ensure all essential amino acids are covered.
Frequently Asked Questions
Can I eat too much protein?
For healthy adults with normal kidney function, high protein intakes (up to 3.5 g/kg) appear safe. The concern about kidney damage from high protein applies primarily to people with pre-existing kidney disease. Excess protein beyond your body's needs is either used for energy or stored as fat — it does not build additional muscle.
What counts as "high quality" protein?
High-quality protein contains all nine essential amino acids in adequate amounts. Animal sources (meat, fish, eggs, dairy) are complete proteins. Most plant proteins are incomplete, but soy and quinoa are notable exceptions. Plant-based eaters can meet all amino acid needs by eating a variety of plant proteins throughout the day.
Should I spread protein across meals?
Yes, for muscle building. Studies show muscle protein synthesis peaks at around 20–40 g of protein per meal for most people, with diminishing returns beyond that. Three to five protein-containing meals per day tends to be more effective than one or two large meals for maximising muscle protein synthesis over 24 hours.
Do I need protein shakes?
No. Whole food protein sources are equally effective. Protein shakes are simply a convenient, portable way to hit your daily target. If you can meet your protein goal through food alone, supplements are unnecessary.