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Calculate Your Daily Protein Needs
Find out exactly how much protein you need each day based on your body weight, activity level, and fitness goals. Whether you're building muscle, losing fat, or maintaining your physique, getting your protein right is the foundation of any successful nutrition plan.
Get your personalized macro targets in just a few steps. Our calculator is pre-configured for your specific goal.
We'll use this to calculate your daily energy needs.
Protein is the most important macronutrient for body composition. It builds and repairs muscle tissue, supports immune function, produces enzymes and hormones, and keeps you feeling full between meals. Unlike carbs and fat, your body cannot store excess protein efficiently, so consistent daily intake is essential. Research consistently shows that higher protein diets improve body composition, preserve lean mass during fat loss, and support recovery from exercise.
The recommended daily allowance (RDA) of 0.8g per kg of body weight is a minimum to prevent deficiency — not an optimal target for active people. Current sports nutrition research recommends 1.6-2.2g per kg (0.7-1.0g per lb) for those who exercise regularly. If you're in a caloric deficit, aim for the higher end to preserve muscle mass. If you're bulking, 1.6-1.8g per kg is typically sufficient since the caloric surplus itself is muscle-sparing.
Spreading your protein intake across 3-5 meals throughout the day optimizes muscle protein synthesis. Aim for 25-40g of protein per meal to maximize the anabolic response. A protein-rich meal within 2 hours of training supports recovery, though the total daily intake matters far more than precise timing. If you struggle to hit your protein target through whole foods alone, a protein shake can help fill the gap.
Sarah is a 30-year-old woman who trains 4 times per week. She wants to maintain her current weight while optimizing her body composition. Let's calculate her daily protein needs.
At 140 lbs (64 kg), Sarah's protein target is 140g per day — approximately 1.0g per pound of body weight or 2.2g per kg. This provides 560 calories from protein (28% of her total intake). She could spread this across 4 meals of 35g each: eggs and Greek yoghurt at breakfast, a chicken salad at lunch, a protein shake post-workout, and salmon with vegetables at dinner.
Common questions about macro calculation and nutrition planning.
For active adults, aim for 1.6-2.2g of protein per kilogram of body weight (0.7-1.0g per pound). This means a 70kg (154 lb) person needs 112-154g of protein daily. Sedentary individuals can get by with less (0.8-1.2g/kg), while those in a caloric deficit should aim for the higher end to preserve muscle mass.
The best protein sources are complete proteins containing all essential amino acids: chicken breast, turkey, fish, eggs, Greek yoghurt, cottage cheese, lean beef, and whey protein. Plant-based options include tofu, tempeh, lentils, chickpeas, and quinoa. Combining different plant proteins throughout the day ensures you get all essential amino acids.
For healthy individuals, high protein intakes (up to 3g/kg) have been shown to be safe in research studies. However, eating more than 2.2g/kg rarely provides additional muscle-building benefits — the excess is simply used for energy. If you have kidney disease, consult your doctor before increasing protein intake significantly.
Total daily protein intake matters far more than timing. That said, distributing protein evenly across 3-5 meals (25-40g per meal) optimizes muscle protein synthesis throughout the day. Eating protein within a few hours of training supports recovery, but there's no need to rush a shake immediately after your workout.
To convert: 1 kg = 2.2 lbs. If the recommendation is 2g per kg, divide by 2.2 to get the per-pound figure (about 0.9g per lb). For example, a 80kg person needs 160g protein at 2g/kg. The same person weighs 176 lbs and would need 160g at 0.9g/lb — the same result, just different units.
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