Free Protein Calculator
Calculate your optimal daily protein intake based on body weight, activity level, and fitness goals. Evidence-based recommendations for weight loss, muscle building, and general health.
1. Your Body Stats
2. Activity Level
3. Your Goal
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Frequently Asked Questions
How much protein do I need per day?
The recommended dietary allowance (RDA) is 0.8g per kg of body weight for sedentary adults. However, research shows that active individuals, those trying to lose weight, or those building muscle benefit from 1.2-2.2g per kg — significantly higher than the RDA minimum.
How much protein do I need for weight loss?
For weight loss, aim for 1.2-1.6g of protein per kg of body weight (0.55-0.73g per lb). Higher protein intake during a calorie deficit helps preserve lean muscle mass, increases satiety, and boosts the thermic effect of food — meaning you burn more calories digesting protein than carbs or fat.
How much protein do I need to build muscle?
For muscle building, research supports 1.6-2.2g of protein per kg of body weight (0.73-1g per lb). A landmark meta-analysis in the British Journal of Sports Medicine found that 1.6g/kg is the point of diminishing returns for most people, though up to 2.2g/kg may benefit experienced lifters.
Can you eat too much protein?
For healthy individuals, there is no strong evidence that high protein intake (up to 2.2g/kg) causes kidney damage or other health issues. However, people with pre-existing kidney disease should consult their doctor. Extremely high intakes (above 3.5g/kg) have not been well studied for long-term safety.
What are the best sources of protein?
The best sources include chicken breast (31g per 100g), eggs (6g each), Greek yogurt (10g per 100g), salmon (25g per 100g), lean beef (26g per 100g), tofu (17g per 100g), and lentils (9g per 100g cooked). A mix of animal and plant proteins ensures a complete amino acid profile.