Protein Intake Calculator
Calculate daily protein targets for muscle gain, fat loss or maintenance.
Enter your details and calculate.
Legion Whey+
Hitting that number from food alone is the part most people quietly fail. Whey+ is 22 g of protein in a 28.9 g serving, a true isolate, third-party tested by Labdoor, with no artificial sweeteners or dyes.
Legion is the only supplement brand this site earns a commission from, and it is said on every page that links to them.
Now hit that number on days you cannot eat much
The printable chart: 30+ foods ranked by protein per 100 calories, so you can see at a glance what gets you there in the least volume.
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FAQs
How much protein per day do I actually need?
It depends on your goal. Meta-analysis evidence supports 1.6–2.2g per kg of bodyweight for muscle building (benefits plateau around 1.62g/kg), 1.8–2.4g/kg for fat loss while preserving muscle, and the upper end of 1.6–2.2g/kg for adults over 50. The RDA (0.8g/kg) is a minimum to prevent deficiency — not an optimal target for anyone training. See our full guide on how much protein per day.
Can eating too much protein be harmful?
In healthy adults with normal kidney function, intakes up to 2.8g/kg/day have not shown kidney or liver harm in controlled studies. The kidney concern comes from research on people with pre-existing kidney disease, who do need protein restriction. For healthy people, excess protein is simply used for energy.
Does protein timing matter as much as total intake?
Total daily protein matters most. Per-meal distribution is a secondary optimization: roughly 3g of leucine per meal (about 25–40g of quality protein) maximally stimulates muscle protein synthesis, and older adults benefit from ~40g per meal due to anabolic resistance.
GLP-1 Full Guide
Everything on this page, and the other 33 articles, in one 151-page book — plus a 30-day protocol, four weeks of meal plans and the tracker pages, none of which are on the site.
19 peer-reviewed references, cited by PMID and DOI. Where two studies disagree, both are shown.
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