Protein Intake Calculator
Calculate how much protein you need each day based on your body weight and training goal. This calculator uses the research-backed range of 1.6 to 2.2 grams of protein per kilogram of body weight for building muscle.
How This Calculator Works
The calculator applies the protein intake range established by a 2018 meta-analysis published in the British Journal of Sports Medicine, which found that 1.6 g/kg/day is the minimum to maximize muscle growth in resistance-trained individuals, with diminishing returns up to about 2.2 g/kg/day.
Your goal adjusts where you land in that range: muscle gain targets the upper end, maintenance the middle, and fat loss the upper end as well (higher protein preserves muscle and increases satiety during a deficit). If you enter your weight in pounds, it is converted to kilograms first (1 kg = 2.205 lb).
References & Sources
- Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training gains. Br J Sports Med (2018).
- Schoenfeld BJ, et al. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr (2013).
Frequently Asked Questions
How much protein do I need to build muscle?
About 1.6 to 2.2 grams of protein per kilogram of body weight per day (0.7 to 1.0 g/lb). A 2018 meta-analysis in the British Journal of Sports Medicine found that 1.6 g/kg/day is enough to maximize muscle growth for most people, with little extra benefit above 2.2 g/kg. Spread it across 3 to 4 meals of 20-40 g each.
Is a high protein intake harmful to kidneys?
For healthy adults, protein intakes up to roughly twice the recommended daily allowance are not associated with kidney harm, according to reviews in the Journal of Nutrition and the International Society of Sports Nutrition. If you have pre-existing kidney disease, consult a doctor before increasing protein.
Does protein timing matter?
Total daily protein matters far more than timing. A meta-analysis found that protein timing had a negligible effect on muscle growth when total intake was matched. Aim for 20-40 g per meal, 3-4 times a day, rather than one large amount immediately after training.
Can I get enough protein from plant foods?
Yes. Legumes, tofu, tempeh, seitan, nuts, and whole grains can meet your target when eaten in enough variety and quantity. Plant proteins are often lower in leucine per serving, so vegans may benefit from aiming slightly higher (toward 2.2 g/kg) and including protein-dense foods at most meals.