Protein Calculator
Calculate how much protein you need per day by weight, goal, and activity. Includes per-meal targets and real food examples. Backed by ISSN research.
Sex
Used for the 'protein as % of calories' output only
Leave at 0 to use total bodyweight
Don't know yours? Body Fat Calculator →
Goal
Your daily protein
Recommended
143 g/day
Research range: 120–165 g/day · 1.90 g/kg of bodyweight
Per meal (4 meals/day)
36 g
Even distribution maximizes synthesis
As % of total calories
22%
On 2633 TDEE (Mifflin-St Jeor)
Goal multiplier
1.90 g/kg
Muscle Gain · bodyweight basis
What 143 g looks like
≈ 1 chicken breast (4 oz, 31 g) + 1 cup Greek yogurt (17 g) + 12 eggs (72 g) + 1 scoop whey (24 g)
Vegetarians: 1 cup cooked lentils = 18 g, 1 cup tofu = 20 g, 1 cup tempeh = 31 g, 1 oz seitan = 25 g.
Distribution matters as much as the total. Research suggests spreading protein across 3–5 meals of 20–40 g each maximizes muscle protein synthesis better than two larger doses. A bedtime casein dose (20–30 g) can support overnight recovery for serious lifters.
The science is a range, not a point. Different studies suggest different optima depending on training experience, calorie status, and protein quality. The recommended midpoint is a reasonable target; staying anywhere in the range is sufficient. Going above 2.5 g/kg has no documented added benefit for muscle gain in most adults.
Want the full macro picture? This calculator covers protein only. To see your full daily target (protein + carbs + fat) at your goal, use the Macro Calculator — it uses the same TDEE math you see here.
How to use this calculator
- Pick your unit — metric (kg/cm) or imperial (lbs/ft-in).
- Enter your weight — protein needs scale with bodyweight, not BMI.
- Set your sex and age — sex affects the pregnancy/lactation toggles; age 65+ adds 0.2 g/kg for sarcopenia mitigation.
- Pick your activity level — informs the protein-as-% of total calories output by adjusting TDEE.
- Pick your goal — the primary driver of the multiplier.
The result shows your recommended daily protein, the research range, your per-meal target (assuming 4 meals), and what those grams look like in real food.
How it works
Protein needs are typically expressed as grams per kilogram of bodyweight per day. Different goals call for different multipliers:
| Goal | g/kg of bodyweight | 75 kg adult |
|---|---|---|
| General health (sedentary) | 0.8–1.0 | 60–75 g |
| Weight loss (preserve lean mass) | 1.2–1.6 | 90–120 g |
| Muscle gain (strength training) | 1.6–2.2 | 120–165 g |
| Endurance training | 1.2–1.6 | 90–120 g |
| Age 65+ adjustment | +0.2 | +15 g |
| Pregnancy / lactation | +25 g flat | +25 g |
The calculator returns the midpoint of the goal’s range as “recommended” and surfaces both endpoints so you can see the band. Staying anywhere in the range produces equivalent results for most adults — there’s no documented additional benefit to hitting the upper bound exactly.
Why per-meal distribution matters
A single 100 g meal doesn’t double the muscle protein synthesis of a 50 g meal — the per-meal response saturates around 20–40 g (the “leucine threshold”). Spreading protein across 3–5 meals of 20–40 g produces more total daily MPS than two large doses. For a 100 g target, four 25 g meals beats two 50 g meals.
Sample distribution
100 g total ≈ 1 chicken breast (31 g) + 1 cup Greek yogurt (17 g) + 4 eggs (24 g) + 1 whey scoop (24 g). Vegetarians can swap the chicken for 1 cup tempeh (31 g), and eggs for an additional cup of Greek yogurt + 1 oz seitan.
Frequently Asked Questions
How much protein per day do I really need? ▾
Depends on your goal and activity. Sedentary adults: 0.8 g/kg (US RDA minimum). Active adults or weight loss: 1.2–1.6 g/kg. Strength training for muscle gain: 1.6–2.2 g/kg (ISSN 2017 position stand). Endurance athletes: 1.2–1.6 g/kg. For a 75 kg (165 lb) adult, the muscle-gain target is 120–165 g/day. Going above 2.2 g/kg in most adults shows no documented added benefit for muscle building.
Is the same amount of protein right for men and women? ▾
Per kg of bodyweight, yes — the same multipliers apply to both sexes. Because women on average weigh less, their absolute gram totals are lower. The exception: pregnant women need an extra 25 g/day and lactating women need an extra 25 g/day above their baseline, per IOM guidelines.
Should I divide protein evenly across meals? ▾
Research suggests this matters more than total daily intake for muscle protein synthesis. Spreading 100 g across 4 meals of 25 g produces more total daily synthesis than one 100 g meal. The 'leucine threshold' — the per-meal amount that maximally triggers MPS — is roughly 20–30 g for most adults, slightly higher for older adults. Athletes targeting muscle gain often add a 20–30 g bedtime casein dose for overnight recovery.
What about plant-based protein? ▾
Same target grams apply, but vegan/vegetarian diets typically need slightly more total protein to compensate for lower digestibility and amino acid completeness — many experts suggest adding 10-20% to the target. The completeness issue is solved by combining different plant sources across the day (lentils + grains, beans + corn, soy products which are already complete). Tempeh, tofu, edamame, and seitan are the densest plant sources.
Is too much protein bad for your kidneys? ▾
For people with healthy kidneys, no — multiple large studies have found no association between high-protein diets and kidney damage. For people with pre-existing chronic kidney disease, high protein can accelerate decline and should be discussed with a nephrologist. The 'high protein is hard on kidneys' claim originated from observations in CKD patients and has been incorrectly generalized to the healthy population.
Do older adults need more protein? ▾
Yes — research strongly supports higher intake for adults over 65 to combat sarcopenia (age-related muscle loss). Recommendations have shifted from 0.8 g/kg to 1.0–1.2 g/kg for healthy older adults, and up to 1.5 g/kg for those recovering from illness or with chronic conditions. This calculator adds 0.2 g/kg automatically when age is 65 or older.