Protein Intake Calculator
Protein is the macronutrient most people under-eat and the one that most affects whether a diet preserves muscle. This calculator sets a daily target from your bodyweight and goal, from sedentary maintenance through to hard training in a deficit.
Inputs
Result
144 g / day
36 g per meal across 4 meals
How the protein intake calculator works
Targets are set per kilogram of bodyweight: roughly 0.8 g/kg for sedentary adults, 1.2–1.6 g/kg for general fitness, 1.6–2.2 g/kg for muscle gain, and 2.0–2.4 g/kg when dieting while training hard.
Where body fat is high, calculating from lean body mass or target weight prevents an unrealistically large figure.
Distribution matters at the margin: 25–40 g per meal across three or four meals supports muscle protein synthesis better than one large serving.
Worked example: an 80 kg lifter cutting weight
- Target at 2.2 g/kg: 176 g of protein a day.
- That is 704 kcal — about 35% of a 2,000 kcal diet.
- Across four meals: 44 g each.
- Practical sources: 150 g chicken breast 46 g, 200 g Greek yoghurt 20 g, 3 eggs 18 g, 30 g whey 24 g, 150 g lentils 13 g.
- At 30% body fat, calculating from 60 kg of lean mass instead gives a more reasonable 132 g.
Common mistakes to avoid
Using total weight at high body fat
Protein needs track lean tissue. At high body fat, use lean mass or goal weight or the target becomes impractical.
Counting protein from incomplete sources loosely
Plant sources vary in amino acid profile. Vegetarian and vegan diets typically need 10–20% more total protein and more source variety.
Eating almost all protein at dinner
A single 120 g serving is not used as efficiently as three or four moderate ones. Spread it across the day.
Frequently asked questions
How much protein do I need per day?
0.8 g/kg is the minimum to avoid deficiency; 1.6–2.2 g/kg is the range that supports muscle gain or retention while training.
Is high protein bad for kidneys?
In people with healthy kidneys, intakes up to about 3 g/kg have not been shown to cause harm. Existing kidney disease requires medical guidance.
Do I need protein immediately after training?
The anabolic window is much wider than once claimed. Total daily intake matters far more than eating within an hour.
Can I get enough protein on a plant-based diet?
Yes, with legumes, soy, seitan, grains and supplements, aiming slightly higher in total to account for digestibility and amino acid profile.
Does protein help with fat loss?
It is the most satiating macronutrient, has the highest thermic effect, and protects lean mass in a deficit — so indirectly, substantially.
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