Protein Calculator
Evidence-based daily protein targets based on your weight and goal
Your Daily Protein Target
Per-meal suggestion
Protein Sources
Common foods and their protein content per serving
About This Calculator
Protein recommendations are expressed per pound (or kilogram) of bodyweight because protein needs scale with lean mass rather than caloric intake. The ranges used here are drawn from the International Society of Sports Nutrition (ISSN) position stand on protein and exercise, which synthesises decades of controlled research across different training populations.
The target shown is the midpoint of the recommended range for your selected goal. The range accounts for individual variation in body composition, training experience, and dietary protein quality. Starting at the lower end of the range is a practical approach if you are new to tracking protein intake.
Protein quality matters alongside quantity. Animal proteins (meat, dairy, eggs) are complete proteins containing all nine essential amino acids in adequate proportions. Plant proteins vary in completeness — combining varied sources across the day, such as legumes with grains or soy-based foods, covers the full amino acid profile.
Sources: Stokes et al. (2018), Journal of the International Society of Sports Nutrition; Morton et al. (2018), British Journal of Sports Medicine; NIH Dietary Reference Intakes for Macronutrients.
Frequently Asked Questions
Why is protein calculated per pound of bodyweight?
Protein is needed primarily to build and maintain lean tissue, which scales with bodyweight more closely than caloric needs do. For individuals with high body fat, some practitioners prefer calculating protein on lean mass or an adjusted ideal bodyweight rather than total weight, which would lower the absolute gram target.
Can I eat too much protein?
For healthy individuals, intakes up to 2.2g/kg have been consistently studied without evidence of kidney harm in people with normal kidney function. The practical limiting factor is usually caloric balance — at 4 calories per gram, very high protein intakes still contribute meaningfully to total energy intake and can crowd out other macronutrients.
Does protein timing matter?
Total daily intake matters more than timing. That said, distributing protein across 3–5 meals may marginally optimise muscle protein synthesis, since the anabolic signal from leucine reaches a plateau — very large single servings offer limited additional benefit over a 25–40g dose. Spreading intake evenly through the day is a practical and well-supported approach.
Why is the fat loss minimum the same as muscle building?
During a caloric deficit the body becomes more likely to break down muscle for fuel alongside fat. Higher protein intake during a cut protects lean mass that would otherwise be lost. This means protein needs during fat loss are at least as high — and in some protocols higher — than during a muscle-building phase.
Do plant-based eaters need more protein?
Potentially, yes. Most plant proteins have lower digestibility and different amino acid profiles compared to animal sources. Eating toward the higher end of the recommended range and combining diverse sources — legumes, whole grains, soy, nuts, seeds — throughout the day helps ensure all essential amino acids are covered without supplements.