Health & Fitness

Protein Intake Calculator

Calculate your optimal daily protein intake based on goal and body weight.

Protein is the most important macronutrient for body composition. Getting the right amount supports muscle retention during a cut, muscle building during a bulk, and recovery from exercise. This calculator finds your target range.

Enter your numbers

Body Weight (lbs)

Goal

Results update as you change the inputs. Calculations run in your browser.

Daily Protein Target

64-79g

per Meal: 21-26g per meal (3 meals)
per Pound: 0.36-0.45g per pound
calories: 256-316 cal from protein

See the formula

Formula and method

Target = Body Weight (kg) × Goal Multiplier (0.8g to 2.5g per kg)

Based on meta-analyses of protein intake research. Muscle building recommendations (1.6-2.2g/kg) are from the ISSN position stand. Deficit recommendations (2.0-2.4g/kg) account for muscle preservation needs.

Worked examples

Person building muscle

Body Weight (lbs):: 170
Goal:: Build muscle (muscle gain)

Daily Protein Target: 123-170g

Dieting to lose fat

Body Weight (lbs):: 200
Goal:: Lose fat (preserve muscle)

Daily Protein Target: 181-218g

Assumptions and limits

Total body weight (not lean mass)
Conservative ranges based on peer-reviewed research

This tool provides an educational estimate. Rules, rates and personal circumstances can change the answer. Review the assumptions before relying on a result. Report a correction.

Common mistakes to avoid

Calculating per pound of total weight instead of lean mass — both are used; this tool uses total body weight which is the simpler standard.
Thinking more protein is always better — above 2.5g/kg there is minimal additional muscle protein synthesis.
Counting protein shakes as a complete substitute — whole food protein sources are preferable for satiety and micronutrients.

Frequently asked questions

Can I eat too much protein?

For healthy adults with normal kidney function, high protein intake (up to 3g/kg) is safe. The kidney disease risk from high protein is a myth for healthy people. The practical constraint is caloric intake and food variety.

What are the best protein sources?

Chicken breast, Greek yogurt, cottage cheese, eggs, lean beef, fish, and legumes. For plant-based: lentils, tempeh, edamame, and quinoa. Animal sources generally have higher protein quality (complete amino acid profile).