Protein Calculator
Find your optimal daily protein intake
Protein Calculator
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Try FreeProtein is the most important macronutrient for building muscle, losing fat, and staying full. But how much do you actually need? This calculator gives you a science-backed target based on your activity and goals.
How to Use This Protein Calculator
- 1Enter your current body weight.
- 2Select your activity level (how often you exercise).
- 3Choose your primary goal (maintain, lose fat, or build muscle).
- 4Click Calculate to see your daily protein target and per-meal breakdown.
Understanding Your Results
Your result shows total daily protein in grams, plus a per-meal target. Spreading protein across 3-5 meals optimizes muscle protein synthesis. The calculator also provides your intake in g/lb and g/kg for reference.
Frequently Asked Questions
For muscle building, aim for 1.6-2.2g of protein per kilogram of body weight (0.7-1.0g per pound). For a 180 lb person, that's 126-180g daily. Spread this across 3-5 meals for optimal muscle protein synthesis.
No. For healthy individuals, high protein intake (up to 2.2g/kg) does not harm kidney function. This myth comes from studies on people with pre-existing kidney disease. If you have healthy kidneys, protein is safe.
Aim for 25-40g of protein per meal to maximize muscle protein synthesis. Your body can utilize more than 30g per meal (the old myth), but there are diminishing returns above 40g for muscle building.
Prioritize lean sources: chicken breast (31g/100g), Greek yogurt (10g/100g), egg whites (11g/100g), white fish (20-25g/100g), and protein powder. These are high in protein but low in calories and fat.
It's a good rule of thumb for active individuals and muscle building, but not strictly necessary. Research shows benefits plateau around 0.8-1.0g/lb. Going higher (1.2-1.5g/lb) can help during aggressive fat loss to preserve muscle.
Yes, but it requires planning. Focus on lentils (18g/cup cooked), tofu (20g/cup), tempeh (31g/cup), seitan (75g/cup), and vegan protein powders (pea, rice, hemp). Combine sources to get all essential amino acids.
Somewhat. Total daily protein is most important, but spreading intake across 3-5 meals optimizes muscle protein synthesis. The 'anabolic window' (post-workout) is less critical than once thought—hitting your daily target matters more.
The RDA is 0.8g/kg (0.36g/lb), which is the minimum to prevent deficiency. However, even sedentary individuals benefit from slightly more (1.0-1.2g/kg) for satiety, muscle preservation, and metabolic health.
Whey is a 'complete' protein with all essential amino acids and digests quickly, making it ideal post-workout. Plant proteins (pea, rice, hemp) are also effective when combined or consumed in sufficient amounts. Both work for muscle building.
Yes. High protein intake (1.2-1.6g/lb) during a calorie deficit helps preserve muscle mass, increases satiety (keeps you full), and has a higher thermic effect (burns more calories during digestion) compared to carbs or fats.