Protein Intake Calculator
Discover your personalized daily protein target based on your body, goals, and activity level
Age affects BMR and flags special recommendations for adults 65+
Used to calculate per-meal protein target
Enter Your Details Above
Fill in your age, weight, activity level, and goal to get your personalized protein recommendation.
How to Use the Protein Intake Calculator
Enter Your Personal Details
Select your unit system, biological sex, age, height, and current weight. These inputs power the Mifflin-St Jeor BMR formula, which estimates your Basal Metabolic Rate — the foundation for calculating your Total Daily Energy Expenditure (TDEE) and protein needs.
Choose Your Activity Level and Fitness Goal
Select the activity level that best matches your typical weekly exercise habits, from sedentary to extra active. Then choose your primary fitness goal: weight loss, maintenance, or muscle gain. The combination of activity level and goal determines which protein multiplier is applied to your body weight.
Set Meals Per Day and Optional Details
Enter how many meals you eat each day to get a per-meal protein target. Optionally, add your body fat percentage to unlock Lean Body Mass (LBM) calculations. Enable the vegetarian/vegan or pregnant/breastfeeding flags if applicable — these add research-backed adjustments to your recommendation.
Review Your Results and Food Sources
Your results include a daily protein goal, a minimum-to-optimal range, per-meal targets, BMR, TDEE, protein as a percentage of daily calories, a visual tier chart, and a protein food sources table. Use the timing tips to plan pre- and post-workout protein windows for maximum muscle protein synthesis.
Frequently Asked Questions
How much protein do I need per pound of body weight?
The classic gym rule of 1 gram of protein per pound of body weight (approximately 2.2 g/kg) sits at the upper end of research-backed recommendations and is considered the 'optimal' target for those building muscle. However, most people benefit from 0.7 to 1 gram per pound (1.6 to 2.2 g/kg), depending on their goal and activity level. For weight loss, aiming toward 0.8 to 1 g/lb helps preserve muscle. For muscle gain, 0.8 to 1 g/lb covers the effective range. For general health and maintenance, 0.5 to 0.7 g/lb is typically sufficient. This calculator gives you a goal-specific recommendation so you're not relying on a generic one-size-fits-all figure.
What is the best time of day to eat protein?
Protein timing can meaningfully affect muscle protein synthesis (MPS), the process that repairs and builds muscle tissue. Research supports consuming 20 to 25 grams of protein within one hour before exercise to prime muscle repair, and 0.25 to 0.3 grams per kilogram of body weight within one hour after exercise to maximize recovery. The post-exercise anabolic window extends up to 5 to 6 hours, so you don't need to rush a shake immediately after your last rep. Most importantly, spread your protein evenly across three to five meals throughout the day. Each meal should contain at least 2 to 2.5 grams of leucine to fully activate MPS — a threshold easily met by 20 to 30 grams of high-quality animal or soy protein.
Can you eat too much protein? Is high protein intake harmful?
For healthy individuals without pre-existing kidney or liver disease, research does not support the long-held myth that high protein intake damages kidney function. The American College of Sports Medicine, the Academy of Nutrition and Dietetics, and the Dietitians of Canada have all concluded that protein intakes up to 2.0 to 2.5 grams per kilogram of body weight are safe for healthy adults. However, individuals with chronic kidney disease, liver disease, or certain metabolic conditions should consult their physician or a registered dietitian before significantly increasing protein intake, as these conditions may require protein restriction. This calculator's disclaimer also notes this caveat. Replacing excessive protein with excessive calories from any source can contribute to weight gain.
Do women need less protein than men?
On an absolute gram-per-day basis, women often need less protein than men because they typically weigh less and have lower absolute muscle mass. However, on a per-kilogram basis, the protein recommendations for women are the same as for men with equivalent activity levels and goals. Women focused on muscle gain benefit from the same 1.6 to 2.2 g/kg range as men. Women trying to lose weight benefit equally from high-protein diets for satiety and muscle preservation. The main difference is that pregnant and breastfeeding women have substantially elevated protein needs — approximately 25 additional grams per day above their normal baseline — to support fetal development and milk production. This calculator accounts for these needs when you enable the pregnancy flag.
How much protein do vegetarians and vegans need?
Plant-based eaters generally need slightly more total protein than omnivores for two reasons. First, most plant proteins have lower digestibility than animal proteins — the body absorbs and utilizes a smaller fraction of each gram consumed. Second, most plant proteins are incomplete, meaning they lack one or more of the nine essential amino acids. This is particularly true for grains (low in lysine) and legumes (low in methionine). Complementary protein combining — pairing legumes with grains, for example — provides all essential amino acids across the day. The ACE and other sports nutrition authorities recommend adding approximately 12 grams per day above the standard recommendation for vegetarians and vegans. Soy, quinoa, and hemp seeds are notable exceptions as complete plant proteins. Leucine content is also lower in most plant proteins, so plant-based athletes may benefit from slightly higher per-meal protein targets.
How do I calculate protein needs if I am overweight or obese?
For individuals with a BMI above 30 or high body fat percentage, basing protein calculations on current total body weight can significantly overestimate protein needs, since excess fat mass does not require the same protein support as lean muscle tissue. Instead, research-backed guidance from NASM, the Academy of Nutrition and Dietetics, and StrengthLog recommends calculating protein based on goal weight or lean body mass. If you know your body fat percentage, this calculator will automatically calculate your Lean Body Mass (LBM) and can base recommendations on that figure. Alternatively, use a realistic goal weight — the weight you are aiming to reach — as the input basis. For obese individuals focused on fat loss, a range of 1.2 to 1.5 grams per kilogram of goal body weight is an appropriate starting target, sufficient to preserve muscle without unnecessary excess.