Your daily protein target, in grams.
Enter your weight, pick your activity level and goal, and see how many grams of protein to eat each day, plus your target in g/kg, the calories it supplies, and how to split it across meals.
Your details
Your current weight in pounds.
Your typical physical activity level.
Your primary fitness objective.
Targets are set in grams per kilogram of body weight (lbs / 2.20462 = kg), from the 0.8 g/kg RDA for sedentary adults up to 2.7 g/kg for a hard cut. Protein supplies 4 kcal per gram. Results update as you type.
What your target means
Protein needs across activity levels
Key intake milestones at your weight
Common protein sources vs your target
Typical protein content per serving, and what share of your daily target each serving covers.
| Food | Serving | Protein | % of your day |
|---|
Protein, explained
Why Protein Matters
Protein is essential for building and repairing muscle tissue, producing enzymes and hormones, supporting immune function, and maintaining healthy skin, hair, and nails. It is the most satiating macronutrient, helping control hunger and support weight management. Every cell in your body contains protein.
How Much Protein Do You Need?
Protein needs vary significantly based on activity level and goals. Sedentary adults need about 0.36 grams per pound of body weight. Active individuals benefit from 0.5-0.7 grams per pound. Athletes and those building muscle should aim for 0.7-1.0 grams per pound. Bodybuilders during intense phases may go up to 1.2 grams per pound.
Best Sources of Protein
High-quality protein sources include chicken breast, fish, lean beef, eggs, Greek yogurt, cottage cheese, and whey protein. Plant-based options include tofu, tempeh, lentils, chickpeas, and quinoa. Aim for a variety of sources to ensure you get all essential amino acids throughout the day.
Timing Your Protein Intake
Distributing protein evenly across 3-5 meals optimizes muscle protein synthesis. Aim for 20-40 grams per meal. Post-workout protein within 2 hours of training supports recovery. A protein-rich breakfast helps control appetite throughout the day. Before-bed casein protein can support overnight muscle repair.
Common questions
Can I eat too much protein?
For healthy individuals, high protein intake (up to 1.5 grams per pound) has not been shown to cause kidney damage. However, those with pre-existing kidney disease should limit protein intake. Excessively high protein intake can displace other important nutrients.
Is plant protein as good as animal protein?
Plant proteins can be equally effective when you consume a variety of sources to get all essential amino acids. Soy, quinoa, and hemp are complete proteins. Combining foods like rice and beans also creates a complete amino acid profile.
Do I need more protein when losing weight?
Yes, higher protein intake during a calorie deficit helps preserve lean muscle mass, keeps you feeling full, and slightly boosts metabolism through the thermic effect of food. Aim for the higher end of protein recommendations during weight loss.
Should I use protein supplements?
Protein supplements are convenient but not necessary if you can meet your targets through whole foods. Whey protein is well-absorbed and convenient post-workout. Supplements should complement a balanced diet, not replace whole food sources.
This calculator gives general guidance for healthy adults, not medical advice. High protein intakes can be unsafe for people with kidney disease or reduced kidney function, and needs also change with pregnancy, age and certain medications. Talk to a doctor or registered dietitian before making a large change to your protein intake, especially if you have any kidney, liver or metabolic condition.