Protein Intake Calculator
How much protein do you need a day?
Your protein need depends on your goal. A sedentary day calls for 0.8 g per kg of body weight, but building muscle pushes that to 1.6–2.2 g/kg. This calculator applies the ISSN ranges by goal and splits your daily target across meals.
Protein needs by goal
| Goal | Recommended protein |
|---|---|
| General (RDA) | 0.8 g/kg |
| Maintain | 1.2–1.6 g/kg |
| Build muscle | 1.6–2.2 g/kg |
| Cut (fat loss) | 2.3–3.1 g/kg (lean mass) |
| Senior | 1.0–1.2 g/kg |
Source: ISSN Position Stand (Jäger et al., 2017)
Why you eat more protein when cutting
When you cut calories, you actually need more protein to hold onto muscle. A deficit makes your body break down muscle too, but raising protein to 2.3–3.1 g per kg of lean mass protects muscle while you lose fat. Add your body fat % for a lean-mass-based estimate.
Protein in common foods
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 100 g | 31 g |
| Egg | 1 (50 g) | 6 g |
| Greek yogurt | 100 g | 10 g |
| Tofu | 100 g | 8 g |
| Lean beef | 100 g | 26 g |
| Whey scoop | 1 scoop (30 g) | 24 g |
FAQ
Is too much protein harmful?
For healthy people, intakes around 2 g per kg are considered safe. If you have kidney disease, check with your doctor first.
Is there a limit to protein absorbed per meal?
Your body absorbs nearly all of it, but muscle-building signal peaks around 0.4 g/kg per meal. That’s why splitting your daily target across meals works best.
Does plant protein count the same?
Plant protein works well. It’s a little less digestible, so mix sources like beans and grains and aim a bit higher on total grams.
When should I eat protein around workouts?
Daily total matters more than timing. Still, having a protein meal within a few hours before or after training supports recovery.