Protein Intake Calculator
Estimate how many grams of protein you need daily based on your weight, activity level, and fitness goal — whether that's muscle gain, fat loss, or general health.
About this calculator
Protein requirements are not one-size-fits-all — they scale with body weight, how hard you train, and what you're trying to achieve. This calculator uses the formula: Protein (g/day) = weight (kg) × activity multiplier × goal multiplier. The activity multiplier accounts for how much physical stress your muscles experience (e.g., sedentary ≈ 0.8, moderately active ≈ 1.2, very active ≈ 1.6). The goal multiplier adjusts for your objective — maintenance, muscle building (higher), or fat loss (also higher, to preserve lean mass). The World Health Organization recommends a minimum of 0.8 g/kg for sedentary adults, while sports nutrition guidelines from the ISSN suggest 1.6–2.2 g/kg for those seeking muscle hypertrophy. Getting enough protein supports muscle protein synthesis, enzyme production, immune function, and satiety.
How to use
Example: A 75 kg person who trains 4 days per week (activity multiplier = 1.6) and wants to build muscle (goal multiplier = 1.0, already included in the activity scale). Using the formula: Protein = 75 × 1.6 × 1.0 = 120 g/day. That means this person should aim for roughly 120 grams of protein daily. To hit that target, they might eat 3 chicken breasts (~90 g protein), 2 eggs (~12 g), and a cup of Greek yogurt (~17 g), totalling about 119 g. Spread protein intake across 3–5 meals to maximize muscle protein synthesis throughout the day.
Frequently asked questions
How much protein do I need per day to build muscle?
Most sports nutrition research recommends 1.6–2.2 grams of protein per kilogram of body weight per day for individuals actively trying to build muscle. For a 75 kg person, that translates to 120–165 grams daily. Consuming protein above 2.2 g/kg has not been shown to provide additional muscle-building benefits for most people, though it remains safe. Distributing protein evenly across meals — rather than eating it all at once — improves muscle protein synthesis throughout the day.
What is the minimum daily protein intake recommended for sedentary adults?
The World Health Organization and most national dietary guidelines recommend a minimum of 0.8 grams of protein per kilogram of body weight per day for sedentary adults. This amount is sufficient to prevent deficiency and support basic bodily functions such as enzyme and hormone production. However, 0.8 g/kg is considered a floor, not an optimal target — many nutrition researchers argue that 1.2–1.6 g/kg is more appropriate even for non-exercising adults, especially those over 50. Older adults are at greater risk of muscle loss (sarcopenia) and may benefit from higher intakes closer to 1.6 g/kg.
Does protein intake need to change when cutting calories for fat loss?
Yes — when in a calorie deficit, protein needs actually increase to help preserve lean muscle mass. Research suggests aiming for 1.8–2.4 g/kg during a fat-loss phase, compared to 1.6 g/kg during maintenance. Higher protein intake during a cut also increases satiety, making it easier to stick to a lower-calorie diet. Adequate protein combined with resistance training is the most effective strategy for losing fat while retaining muscle. Failing to eat enough protein during a calorie deficit can result in losing muscle alongside fat, which harms long-term metabolism.