Protein Calculator
Find how much protein you need each day to build muscle, lose fat, and stay healthy — based on your body weight and activity.
Recommended daily protein
84–112 g
Aim for the higher end when building muscle or losing fat.
Per meal (4 meals)
~28 g
From protein
392 kcal
Why protein matters most
Of the three macronutrients, protein deserves the most attention. It builds and repairs muscle, keeps you feeling full, has the highest thermic effect (your body burns more calories digesting it), and is the macro most strongly tied to body composition. Hitting your protein target is the single highest-leverage nutrition habit.
How much you really need
The old RDA of 0.8 g/kg prevents deficiency but is far below the optimum for active people. Research on muscle retention and growth supports 1.2–2.2 g/kg depending on your goals and training. During a calorie deficit, higher protein is especially protective of muscle.
Putting it into practice
Spread your intake across the day — roughly 25–40 g per meal across 3–4 meals. Combine this target with your macro split and overall calorie target for a complete nutrition plan.
Frequently asked questions
How much protein do I need per day?
Active adults generally need 1.2–2.0 g of protein per kilogram of body weight daily. Sedentary people need less (around 0.8 g/kg), while athletes building muscle benefit from the higher end (up to 2.2 g/kg).
Is too much protein dangerous?
For healthy people, high-protein diets are safe. Intakes up to about 2 g/kg show no harm in research. People with existing kidney disease should consult a doctor before increasing protein significantly.
When should I eat protein?
Spreading protein across 3–4 meals of 25–40 g each maximizes muscle protein synthesis. Including protein at every meal also improves fullness and helps control overall calorie intake.
What are good protein sources?
Chicken, fish, lean beef, eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils, beans, and protein powder are all excellent. Animal sources are 'complete', while combining plant sources covers all amino acids.