Protein Intake Calculator – How Much Protein Do You Need Per Day?
Our protein intake calculator gives you a personalized daily protein target based on your body weight, activity level, and goal.
Protein Intake Calculator
Daily Protein by Goal
| Goal | Per kg | Per lb |
|---|---|---|
| Sedentary | 0.8 g | 0.36 g |
| Weight Loss | 1.2–1.6 g | 0.54–0.73 g |
| Muscle Building | 1.6–2.2 g | 0.73–1.0 g |
| Athletes | 2.0–3.1 g | 0.9–1.4 g |
Frequently Asked Questions
Can you eat too much protein?
For healthy people, up to 3.5g per kg is generally safe. Those with kidney disease should consult a doctor.
What are the best protein sources?
Chicken breast (31g/100g), tuna (25g/100g), eggs (13g/100g), Greek yogurt (10g/100g), lentils (9g/100g).
When should I eat protein?
Spread across 3–5 meals per day. 25–40g per meal maximizes muscle protein synthesis.