Determine how much protein you need each day based on your body weight, activity level, and fitness goal. Protein is essential for muscle repair, immune function, and overall health.
Daily Protein Intake
Per Meal (3 meals)
Weekly Total
Calories from Protein
This calculator provides estimates and is for informational purposes only. Consult a healthcare professional for medical advice.
How It Works
Your daily protein requirement is calculated by multiplying your body weight (in kg) by a factor based on your activity level: Sedentary: 0.8 g/kg, Lightly Active: 1.0 g/kg, Moderate: 1.2 g/kg, Active: 1.4 g/kg, and Athlete: 1.6 g/kg. Your fitness goal further adjusts this — adding 0.2 g/kg for fat loss (to preserve muscle) and 0.4 g/kg for muscle building.
Protein provides 4 calories per gram. Distributing protein evenly across 3–4 meals optimizes muscle protein synthesis. Good sources include lean meats, fish, eggs, dairy, legumes, tofu, and protein supplements.
Frequently Asked Questions
How much protein do I need to build muscle?
Research suggests 1.6–2.2 g of protein per kg of body weight per day is optimal for muscle building when combined with resistance training. This calculator factors in your activity level and goal to give a personalized recommendation.
Can I eat too much protein?
For healthy individuals, protein intakes up to 2.2 g/kg are generally safe. Very high intakes over long periods may stress the kidneys in people with pre-existing kidney conditions. Consult your doctor if you have kidney concerns.
Does the timing of protein intake matter?
Total daily protein intake matters most, but spreading it across 3–5 meals (20–40 g per meal) can optimize muscle protein synthesis. Consuming protein within a couple of hours after exercise is beneficial but not as critical as once believed.