Free · Goal-Based · Instant

Protein Intake Calculator

Find your daily protein target by goal or lean body mass, split it across meals, and track it against real foods with our protein log.

✓ Free Forever ✓ Lean Body Mass Mode ✓ Food Protein Log

Daily Protein Calculator

Please enter a valid weight (and body fat %, if using lean mass mode).

Bonus Tool

Protein Meal Distribution

Research suggests spreading protein evenly across meals supports muscle protein synthesis better than concentrating it in one meal.

Breakfast25%--
Lunch30%--
Dinner30%--
Post-Workout / Snack15%--

Calculate your daily target above to see this filled in with real numbers.

Bonus Tool

Food Protein Log

Add foods you're planning to eat today and see your running total against your daily target.

FoodAmount (g)Protein
--
Total Protein Logged Today 0 g
The Method

How We Calculate Your Protein Target

Protein per kg by Goal

General Health: 0.8 – 1.0 g/kg Fat Loss (Preserve Muscle): 1.2 – 1.4 g/kg Muscle Building: 1.6 – 2.2 g/kg Endurance Athlete: 1.2 – 1.6 g/kg Strength Athlete: 1.6 – 2.0 g/kg Older Adult (50+): 1.0 – 1.2 g/kg

Lean Body Mass (Optional, More Accurate)

Lean Body Mass = Weight × (1 − Body Fat % ÷ 100) Protein Target = Lean Body Mass × g/kg rate
Worked Example

Step-by-Step Example

A 75 kg person with 20% body fat, building muscle (1.6-2.2 g/kg).

1
Lean body mass: 75 × (1 − 0.20) = 60 kg
2
Apply muscle-building rate: 60 × 1.6 to 60 × 2.2
3
Target range: 96g – 132g protein/day
4
Split across 4 meals: roughly 24-33g per meal, evenly spaced through the day
Reference

Protein Content of Common Foods

Approximate protein per 100g (or per serving for whey).

FoodProtein per 100g
Chicken Breast (cooked)31g
Salmon (cooked)25g
Paneer18g
Egg (whole)13g
Greek Yogurt10g
Lentils / Dal (cooked)9g
Tofu8g
Whey Protein Powder≈80g (per 100g powder)
Who Uses This

Common Ways People Use This Protein Intake Calculator

🏋
Muscle Building
Calculate the protein needed to support muscle growth and strength training.
💪
Weight Loss
Maintain lean muscle while reducing body fat during a calorie deficit.
🏃
Athletes
Match daily protein intake to training intensity and recovery needs.
👤
Older Adults
Support healthy aging by helping preserve muscle mass and strength.
🌱
Vegetarians & Vegans
Estimate protein needs and plan balanced plant-based meals.
🏂
Fitness Beginners
Learn how much protein you need when starting a new workout routine.
🍽
Meal Planning
Plan protein intake across breakfast, lunch, dinner, and snacks.
📈
Healthy Lifestyle
Maintain an appropriate daily protein intake for overall health and wellness.
Get It Right

Tips for Meeting Your Protein Target

Spread Protein Throughout the Day

Aim for 3–4 protein-rich meals instead of eating most of your protein at once to better support muscle growth and recovery.

Use Lean Body Mass If Possible

If you know your body fat percentage, calculating protein from lean body mass can provide a more personalized recommendation.

Combine Plant Protein Sources

Pair foods like beans, lentils, rice, quinoa, soy, and nuts to improve your intake of essential amino acids.

Recalculate After Weight Changes

If your body weight changes by several kilograms, use the Protein Intake Calculator again to update your daily target.

Match Protein to Your Goal

Muscle gain, weight loss, and endurance training all require different protein intakes, so adjust your target accordingly.

Choose High-Quality Protein Foods

Include lean meat, fish, eggs, dairy, tofu, beans, lentils, and Greek yogurt to meet your daily protein needs.

Stay Hydrated

Drinking enough water supports normal body functions and is especially important if you follow a high-protein diet.

Pair Protein With Exercise

Resistance training combined with adequate protein intake helps maximize muscle growth, strength, and recovery.

Be Consistent Every Day

Meeting your protein goal consistently is more effective than eating very high amounts only on workout days.

Questions

Frequently Asked Questions

It depends on your body weight, activity level, and goal — ranging from about 0.8g/kg for general health up to 2.2g/kg for muscle building. Use the calculator above for a personalised target.
Lean body mass is your total weight minus fat mass. Since fat tissue doesn't need as much protein as muscle, calculating targets from lean mass is more accurate for people with higher body fat percentages.
For most healthy people, higher protein intake within the ranges shown here is generally considered safe. However, those with existing kidney disease should consult a doctor before significantly increasing protein intake.
Higher protein intake during a calorie deficit helps preserve muscle mass, which supports metabolic rate and body composition better than losing weight from muscle and fat equally.
Evidence suggests spreading protein across 3-4 meals supports muscle protein synthesis somewhat better than eating it all in one sitting, though total daily intake matters more than exact timing.
Plant proteins can be just as effective when sources are combined to cover the full essential amino acid profile — combining legumes, grains, and nuts is a common approach.
Select a food and enter the amount in grams, then click "Update Total" to see your running protein total against your calculated daily target.
Many studies suggest older adults benefit from slightly higher protein intake (1.0-1.2 g/kg) to help counteract age-related muscle loss, compared to the general 0.8g/kg guideline.
No. All calculations, including your Food Protein Log entries, run entirely in your browser for this session — nothing is sent to or stored on our servers.
Protein content varies slightly by preparation method, cut, and brand — our reference values are typical averages meant for general planning, not precise nutritional labeling.
Protein needs increase during pregnancy and breastfeeding, but this calculator isn't specifically calibrated for those conditions — consult your doctor or a registered dietitian for personalised guidance.
Simply leave the Lean Body Mass option unchecked — the calculator will use your total body weight instead, which is a reasonable estimate for most people.
No, it's a mathematical estimate only. Consult a doctor or registered dietitian for personalised nutrition guidance, especially if you have kidney disease or another relevant health condition.
Protein needs vary within a reasonable range based on training intensity, genetics, and individual response — a range is more honest than a single overly precise number.
A calorie calculator focuses on total energy intake for weight goals. This calculator focuses specifically on protein — a single macronutrient important for muscle maintenance and growth regardless of your overall calorie target.

Know Your Protein Number

Calculate your target above, split it across meals, and track it against real foods.

✓ Lean Mass Mode ✓ Meal Distribution ✓ Food Log
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