Daily Protein Intake Calculator

Enter your weight, activity level, and goal to get a science-based daily protein target — plus a per-meal breakdown to hit it consistently.

Fill in your details and click Calculate to see your daily protein target.

How We Calculate Your Target

Protein requirements are expressed in grams per kilogram of body weight (g/kg/day). The multiplier depends on how much mechanical stress you put on your muscles (activity level) and what you're trying to achieve (goal).

Protein Multiplier (g/kg body weight per day)
Goal Sedentary Moderate Active Athlete
Build Muscle 1.4 1.6 1.9 2.2
Maintenance 0.8 1.2 1.5 1.8
Weight Loss 1.2 1.4 1.7 2.0

Based on position statements from the International Society of Sports Nutrition and meta-analyses including Morton et al. (2018) on dietary protein and muscle mass. Weight loss recommendations are elevated to preserve lean mass during a caloric deficit.

Frequently Asked Questions

Does protein timing matter?
Total daily intake matters far more than timing. That said, spreading protein across 3–5 meals of 25–50 g each maximizes muscle protein synthesis (MPS) over 24 hours. A single large bolus works too — it's just less optimal.
How much protein per meal to maximize MPS?
Research points to 25–50 g of high-quality protein per meal to fully stimulate MPS. More specifically, each meal needs ~2.5–3 g of leucine — the key amino acid that triggers the mTOR pathway. Whey protein achieves this at roughly 25–30 g per serving.
Can I get all my protein from food?
Yes. Supplements are convenient but not required. Chicken breast, Greek yogurt, eggs, cottage cheese, fish, and legumes are all high-quality protein sources. Protein powder is useful when hitting your target from whole food alone is impractical — not because it's superior.
Is too much protein harmful to kidneys?
In healthy individuals, high protein intake (up to 2.2 g/kg) has not been shown to harm kidney function. This concern applies only to those with existing renal disease. Consult a doctor if you have kidney issues before significantly increasing protein intake.

Hit Your Protein Target with the Right Supplement

Found your number? These BSR-reviewed protein supplements can help you close the gap when whole food isn't enough.

Muscle Gain Best Whey Protein Powder 2026 → Muscle Gain Best Protein Powder for Men: Muscle Gain → Weight Loss Best Protein Powder for Women: Weight Loss → Pre-Sleep Best Casein Protein Powder 2026 → Plant-Based Best Plant-Based Protein Powder 2026 → Convenience Best Protein Bars 2026 →