Health
Protein Intake Calculator
Calculate your daily protein target based on body weight, fitness goal (muscle gain, weight loss, maintenance), and activity level.
Daily Protein Target
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Protein Intake Guidelines
| Goal | Range (g/kg) | Notes |
|---|---|---|
| Sedentary maintenance | 0.8 g/kg | RDA minimum |
| Active maintenance | 1.2–1.6 g/kg | Sustains muscle |
| Weight loss | 1.8–2.2 g/kg | Preserves lean mass |
| Muscle gain | 1.6–2.4 g/kg | Supports hypertrophy |
| Endurance athletes | 1.2–1.6 g/kg | Recovery focus |
What Is Protein and Why Does It Matter?
Protein is one of the three macronutrients and is made up of amino acids — the building blocks of muscle, enzymes, hormones, and immune cells. Unlike carbohydrates and fat, the body has no dedicated protein storage reserve, so daily intake matters.
Getting enough protein supports muscle protein synthesis (building and repairing muscle tissue), satiety (feeling full), and body composition during both gaining and cutting phases.
Frequently asked questions
How much protein do I need per day?
General recommendations range from 0.8 g per kg of bodyweight (sedentary adults) to 2.2 g per kg (strength athletes or those trying to build muscle). For most moderately active people aiming for maintenance, 1.4–1.6 g/kg is a reasonable target.
How much protein do I need to build muscle?
Research suggests that 1.6–2.2 g per kg of bodyweight per day is optimal for muscle hypertrophy. Higher amounts (up to 3.1 g/kg) have been studied in elite athletes but show diminishing returns for most people. Spreading protein across 3–5 meals helps maximise muscle protein synthesis.
Does protein help with weight loss?
Yes — protein is the most satiating macronutrient and has the highest thermic effect of food (about 25–30% of calories are used in digestion). Higher protein intake during a calorie deficit preserves lean muscle mass and reduces hunger. A target of 1.8–2.2 g/kg is commonly used during a fat loss phase.
What foods are high in protein?
Lean meats (chicken breast, turkey, lean beef), fish, eggs, dairy (Greek yoghurt, cottage cheese), legumes (lentils, chickpeas), and protein supplements (whey, casein, pea protein) are all high-protein options. Animal sources are generally complete proteins; plant sources may need to be combined to get all essential amino acids.
Is too much protein bad for you?
For healthy adults with normal kidney function, high protein intakes up to 3 g/kg/day are generally safe. The claim that high protein damages kidneys applies only to people with pre-existing kidney disease. Drinking adequate water when eating high protein is recommended to support kidney processing.