Protein Intake Calculator
Calculate daily protein targets for muscle gain, fat loss or maintenance.
Enter your details and calculate.
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.
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