Protein Intake Calculator

Estimate a practical daily protein target for muscle building, fat loss, or endurance training.

Body Stats & Fitness Goal

Pick the training context that best matches your current routine.

Units

Gender

Age

years

Weight

Height

Training & Activity Goal

Meals per Day

meals

Recommended Daily Protein

165grams / day

Target per meal: ~41g
Protein per body weight: 2.2 g/kg (1.00 g/lb)
Total calories from protein: 660 kcal

Spread across 4 meals, that is roughly 41g of protein each time you eat.

High-Protein Food Ideas

Use these as quick reference points when planning meals.

Food item	Serving	Protein	Calories
Chicken Breast (Cooked)	100g	31g	165 kcal
Greek Yogurt (Non-fat)	200g	20g	120 kcal
Salmon (Cooked)	100g	25g	206 kcal
Whey Protein Scoop	30g	24g	120 kcal
Cottage Cheese (Low-fat)	150g	18g	125 kcal
Whole Eggs	3 large	18g	210 kcal
Extra Firm Tofu	150g	15g	120 kcal
Cooked Lentils	200g	18g	230 kcal

Your protein target

165 g / day

Now make it a number you actually hit

Log meals against this target, see your progress, and adjust as real life changes.

Start tracking against it

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Frequently Asked Questions

How much protein do I need per day?

General healthy adults need 1.2–1.6g per kg of body weight. Active individuals training with resistance or in a calorie deficit benefit from 1.6–2.4g per kg (0.8–1.1g per lb) to build and retain muscle.

Is high protein intake safe for healthy kidneys?

Controlled trials in healthy adults with normal kidney function have not found harm to kidney function at intakes up to roughly 3.3g/kg per day. That evidence does not extend to people with existing kidney disease, who should follow the intake their clinician sets. This calculator gives a general estimate, not medical advice.

How much protein can the body absorb in one meal?

Your digestive system can absorb virtually all protein eaten in a meal. However, muscle protein synthesis peaks around 30–50g of high-quality protein per meal.

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How this is calculated

Your target is bodyweight in kilograms multiplied by a grams-per-kilo ratio for your training context, from 1.2 g/kg at maintenance to 2.4 g/kg in a deficit. These bands reflect the range used in sports nutrition position stands rather than a single study. The per-meal figure divides the daily total by the number of meals you set.

These calculators give population-level estimates for general fitness planning, not medical advice. Individual needs vary. If you are pregnant, managing a health condition, or working with a clinician or dietitian, follow their guidance instead.

Your protein target165 g / day