Calculate your optimal daily protein intake based on your body weight, activity level, and fitness goals
Enter your details and click calculate to see your daily protein needs
Protein is the most important macronutrient for anyone engaged in resistance training or pursuing body composition goals. Unlike carbohydrates and fats, which primarily provide energy, protein supplies amino acids—the building blocks your body uses to repair and build muscle tissue, produce enzymes and hormones, support immune function, and maintain virtually every structure in your body.
When you train with weights, you create microscopic tears in muscle fibers. During recovery, your body repairs these tears using amino acids from dietary protein, making the fibers slightly larger and stronger than before. This process—muscle protein synthesis—requires adequate protein intake. Without sufficient protein, your body cannot effectively repair training damage or build new muscle, regardless of how hard you train. In caloric deficits (when losing fat), adequate protein becomes even more critical to preserve muscle mass while losing body fat.
Target: 0.8-1.0g per kg body weight
The recommended dietary allowance (RDA) for sedentary adults is 0.8g/kg. This prevents deficiency and supports basic body functions. Lightly active individuals benefit from 1.0g/kg for general health maintenance.
Target: 1.2-1.6g per kg body weight
If you train 2-4 times weekly with moderate intensity, 1.2-1.6g/kg supports muscle maintenance and recovery. This range prevents muscle loss while supporting your active lifestyle without requiring excessive protein intake.
Target: 1.6-2.2g per kg body weight
For optimal muscle growth with consistent training (4-6 days weekly), research supports 1.6-2.2g/kg. This range maximizes muscle protein synthesis without providing excess protein your body cannot utilize for muscle building.
Target: 2.0-2.5g per kg body weight
Athletes training intensely 6-7+ days weekly, particularly in multiple daily sessions, benefit from higher protein intakes. This supports recovery from high training volumes and helps maintain muscle mass despite significant energy expenditure.
Target: 2.0-2.5g per kg body weight
During caloric deficits, protein requirements increase. Higher protein intake (2.0-2.5g/kg) preserves muscle mass while losing fat, increases satiety helping adherence to lower calorie diets, and supports metabolic rate by preventing muscle loss.
Target: 2.5-3.0g per kg body weight
Bodybuilders and athletes preparing for competition at very low body fat percentages need maximum protein to preserve muscle in severe deficits. This extreme range is temporary and necessary only during aggressive cutting phases.
If you prefer working in pounds, use these conversions:
To convert kg to pounds: Multiply by 2.205. To convert pounds to kg: Divide by 2.205
Complete proteins contain all nine essential amino acids your body cannot produce and must obtain from food. Animal proteins are naturally complete, while most plant proteins lack one or more essential amino acids (though combining different plant proteins throughout the day provides all essentials).
| Food Source | Serving Size | Protein (g) | Notes |
|---|---|---|---|
| Chicken Breast | 100g cooked | 31g | Very lean, versatile, affordable |
| Turkey Breast | 100g cooked | 29g | Lean alternative to chicken |
| Salmon | 100g cooked | 25g | High in omega-3 fatty acids |
| Tuna (canned) | 100g drained | 30g | Convenient, affordable, long shelf life |
| Lean Beef | 100g cooked | 26g | Contains creatine, iron, zinc |
| Eggs | 2 large whole | 13g | Complete amino acid profile, affordable |
| Greek Yogurt | 1 cup (225g) | 20g | Also provides calcium, probiotics |
| Cottage Cheese | 1 cup (225g) | 28g | Slow-digesting casein protein |
| Whey Protein Powder | 1 scoop (30g) | 20-25g | Fast-absorbing, convenient |
| Lentils (cooked) | 1 cup (198g) | 18g | Plant-based, high fiber |
| Tofu | 100g | 8g | Complete plant protein, versatile |
| Quinoa (cooked) | 1 cup (185g) | 8g | Complete plant protein + carbs |
While total daily protein intake matters most, distributing protein across multiple meals optimizes muscle protein synthesis. Each protein-containing meal stimulates muscle protein synthesis for 3-5 hours. Spacing protein intake throughout the day maintains elevated protein synthesis rather than having long gaps where synthesis drops.
Recommended distribution: Aim for 20-40g protein per meal across 4-5 meals daily. Each meal should provide sufficient amino acids (particularly 2-3g leucine) to maximally stimulate muscle protein synthesis. This is easily achieved with 20-30g complete protein.
Example for 150g daily protein target:
Can you eat too much protein? For healthy individuals with normal kidney function, high protein intakes (up to 2.5-3.0g/kg) are safe. However, excessive protein beyond what your body can use for muscle building doesn't provide additional benefits and may displace other important nutrients. More isn't always better.
Does protein timing matter? Total daily protein intake matters far more than precise timing. However, consuming protein within 1-2 hours around workouts (both before and after) and distributing intake across multiple meals provides slight advantages for muscle protein synthesis.
Do I need protein supplements? No. Protein powder is merely convenient, not necessary. If you can meet protein targets through whole foods, supplements aren't required. However, protein shakes offer convenience when whole food meals aren't practical.
Is plant protein as good as animal protein? Animal proteins are complete and efficiently absorbed. Most plant proteins lack one or more essential amino acids and are less efficiently digested. However, combining different plant proteins throughout the day (legumes + grains) provides all essential amino acids. Plant-based athletes can definitely meet protein needs with proper planning.
What about protein for women? Women have the same protein requirements as men relative to body weight. The calculations are identical—base protein intake on your body weight and activity level regardless of gender.