Protein Calculator
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Calculate your daily protein target based on body weight and fitness goals. From sedentary adults to competitive athletes.
Enter your values below and click Calculate for instant results.
Protein requirements vary significantly based on activity level, body composition goals, and age. The minimum recommended daily intake is 0.8 grams per kilogram of body weight for sedentary adults, but research consistently shows that active individuals, older adults, and anyone trying to change their body composition benefit from substantially higher intakes.
Protein has several advantages beyond muscle building. It is the most satiating macronutrient, meaning high-protein meals keep you full longer. It also has a higher thermic effect than fat or carbohydrates, meaning your body burns more calories digesting protein than it does digesting equal calorie amounts of the other macros.
Research supports a range of 1.6 to 2.2 grams of protein per kilogram of body weight per day for people focused on building muscle. Going higher is not harmful for most healthy people, but it produces diminishing returns beyond approximately 2.2g per kg. Distribution matters too: spreading protein evenly across meals rather than consuming most of it in one sitting maximizes muscle protein synthesis throughout the day.
Higher protein intake during a caloric deficit helps preserve lean muscle mass. When the body is in a calorie deficit, it can use muscle tissue as an energy source if protein is insufficient. A higher protein intake during weight loss sends a signal to preserve muscle, which maintains metabolic rate and improves body composition outcomes compared to equal calorie deficits with lower protein.
Complete protein sources containing all essential amino acids include animal products (chicken, beef, fish, eggs, dairy) and some plant sources (soy, quinoa, buckwheat). Most plant proteins are incomplete but can be combined throughout the day to meet full amino acid requirements. Protein supplements like whey, casein, and plant-based powders are convenient but not necessary for reaching daily targets through whole foods.