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Protein Intake Calculator
LiveCalculate your daily protein needs based on weight, goal, and activity level.
Calculate your daily protein needs based on weight, goal, and activity level.
Protein is essential for building and repairing tissues, producing enzymes and hormones, and maintaining muscle mass. Unlike carbs and fat, the body does not store protein, so a consistent daily intake is critical.
For muscle gain: Adequate protein provides the amino acids necessary for muscle protein synthesis after resistance training. Pair it with a calorie surplus for optimal growth.
For fat loss: Higher protein intake (1.6-2.4 g/kg) helps preserve lean mass during a calorie deficit, increases satiety, and has a higher thermic effect — meaning your body burns more calories digesting protein than carbs or fat.
For maintenance: A moderate protein intake supports general health, immune function, and recovery from daily activity.
Spread it out: Consuming 20-40g of protein per meal, spaced 3-4 hours apart, maximizes muscle protein synthesis throughout the day.
Post-workout: A protein-rich meal within 2 hours after exercise supports recovery and muscle adaptation.
Before bed: Casein protein (found in dairy) digests slowly and can provide a steady stream of amino acids during sleep. A serving of cottage cheese or Greek yogurt is an excellent option.
For healthy individuals, high protein intake is generally safe. The recommended ranges on this calculator (up to 2.4 g/kg) are well within safe limits. Extremely high intakes (above 3.5 g/kg) may cause digestive discomfort and should be discussed with a healthcare professional.
In people with healthy kidneys, high protein intake does not cause kidney damage. However, those with pre-existing kidney disease should limit protein intake and consult their doctor. If you have a history of kidney issues, speak with a healthcare professional before increasing protein.
No. Whole foods like chicken, fish, eggs, dairy, legumes, and tofu can meet all your protein needs. Supplements like whey or plant protein powders are convenient options for hitting higher targets or for post-workout nutrition, but they are not required.
Your activity level selection already accounts for your typical training frequency. If you have a particularly intense session, an extra 20-30g of protein post-workout can support recovery, but consistent daily intake matters more than day-to-day adjustments.
Absolutely. Good plant protein sources include tofu, tempeh, lentils, chickpeas, beans, seitan, edamame, quinoa, and hemp seeds. Combining different plant proteins throughout the day ensures you get all essential amino acids. Aim for slightly higher total intake (add 10-15%) to account for lower digestibility of some plant proteins.