Protein Target Calculator
Calculate your optimal daily protein intake based on body weight and activity level. Get personalized recommendations for muscle building and health.
Enter your weight to see protein recommendations
How It Works
- Base range: 1.2-1.6g protein per kg body weight
- Activity multiplier adjusts for exercise intensity
- Higher protein supports muscle recovery and growth
Who Needs More Protein
- Athletes and strength trainers
- People losing weight (preserve muscle)
- Older adults (prevent muscle loss)
Activity Adjusted
Calculations factor in your exercise frequency and intensity
Science-Based
Uses established nutritional guidelines for protein intake
Personalized
Get a protein range tailored to your specific needs
Complete Guide to Protein Intake
Protein is essential for building muscle, repairing tissue, and maintaining overall health. Understanding your optimal protein intake helps you achieve fitness goals, preserve muscle mass, and support recovery.
Why Protein Matters
Protein is made up of amino acids—the building blocks of muscle, skin, hormones, enzymes, and immune cells. Unlike carbs and fats, your body cannot store excess protein, making consistent daily intake crucial. To understand your total energy needs, use our Calorie Calculator.
How Much Protein Do You Need?
| Goal / Population | Protein (g/kg/day) | For 70kg Person |
|---|---|---|
| Sedentary Adults (RDA) | 0.8g | 56g |
| Active Adults | 1.2-1.4g | 84-98g |
| Muscle Building | 1.6-2.2g | 112-154g |
| Weight Loss (preserve muscle) | 1.6-2.4g | 112-168g |
| Older Adults (60+) | 1.2-1.5g | 84-105g |
High-Protein Food Sources
🥩 Animal Proteins
- Chicken breast: 31g per 100g
- Lean beef: 26g per 100g
- Salmon: 25g per 100g
- Eggs: 6g per large egg
- Greek yogurt: 10g per 100g
- Cottage cheese: 11g per 100g
🌱 Plant Proteins
- Tofu: 8g per 100g
- Tempeh: 19g per 100g
- Lentils: 9g per 100g (cooked)
- Chickpeas: 7g per 100g (cooked)
- Quinoa: 4g per 100g (cooked)
- Almonds: 21g per 100g
Protein Timing & Distribution
- Spread intake across meals: 20-40g per meal is optimal for muscle protein synthesis
- Post-workout window: Consume 20-30g within 2 hours after exercise
- Before bed: Casein protein or cottage cheese provides slow-release amino acids overnight
- Breakfast importance: Break the overnight fast with protein to prevent muscle breakdown. Calculate your baseline with our BMR Calculator.
Frequently Asked Questions
How much protein for muscle building?
Research consistently shows 1.6-2.2g/kg body weight is optimal for muscle growth. For a 70kg person, that's 112-154g daily. Going above 2.2g/kg shows diminishing returns.
Can you eat too much protein?
For healthy adults, high protein intake (up to 2.5g/kg) is safe. However, people with kidney disease should consult a doctor. Excess protein is either used for energy or stored as fat.
Is plant protein as good as animal protein?
Plant proteins are often "incomplete" (missing some essential amino acids), but combining sources (rice + beans) provides all amino acids. Soy and quinoa are complete plant proteins.
Do I need protein supplements?
Not if you can meet needs through food. Supplements are convenient but not superior. Whey protein is fast-absorbing (ideal post-workout), casein is slow-release (good before bed).
Why do older adults need more protein?
"Anabolic resistance" means older muscles respond less efficiently to protein. Higher intake (1.2-1.5g/kg) helps combat age-related muscle loss (sarcopenia).