Protein
Daily protein intake goal.
What does Protein mean?
Your daily protein intake target depends on your body weight and fitness goal. Protein is essential for muscle repair, immune function, and satiety. A sedentary person needs about 0.8 g per kilogram of body weight, while athletes and those building muscle may need up to 1.8 g/kg. This calculator multiplies your weight by a goal-specific factor to give you a personalized daily protein target, per-meal breakdown, and the calories those grams represent.
How to calculate Protein
Convert your weight to kilograms if needed (lbs × 0.4536). Multiply by the protein factor for your goal: Sedentary 0.8, Active 1.2, Endurance 1.4, Weight loss 1.6, Muscle building 1.8 g/kg. Divide the daily total by 3 for a per-meal target. Multiply daily grams by 4 to get protein calories (each gram of protein provides 4 calories).
FAQ
The RDA of 0.8 g/kg is a minimum to prevent deficiency. Most active people benefit from 1.2–1.8 g/kg. Research consistently shows higher intakes support muscle retention during weight loss and muscle growth during strength training.
For healthy adults, intakes up to 2.2 g/kg are well-tolerated. Very high protein diets over long periods may stress the kidneys in people with pre-existing kidney disease. If you have kidney concerns, consult a doctor.
Animal sources (meat, fish, eggs, dairy) are complete proteins containing all essential amino acids. Plant sources (beans, lentils, tofu, tempeh) can be combined to get a full amino acid profile. Aim for a variety of sources throughout the day.
Yes. Research suggests that distributing protein evenly across 3–4 meals (about 25–40 g per meal) maximizes muscle protein synthesis compared to consuming most of your protein in a single meal.
Protein calories are part of your total daily energy expenditure (TDEE). If your TDEE is 2,000 cal and this calculator shows 480 protein calories, protein accounts for 24% of your intake — a typical ratio for active individuals.
Related calculators
- BMR— Basal metabolic rate.
- Calorie Needs (TDEE)— Total daily energy expenditure.
- BMI— Body mass index estimate.
- Body Fat %— Estimated fat proportion.