Protein Calculator

How much protein do I need per day?

The amount of protein you need depends on your body weight, activity level, and fitness goal. The ISSN (International Society of Sports Nutrition) recommends 1.4–2.0 g/kg/day for exercising individuals. Sedentary adults need at least 0.8 g/kg/day (the RDA minimum), while athletes and those losing weight should aim for 1.6–2.4 g/kg/day. For a 70 kg (154 lb) person, that ranges from 56g to 168g of protein per day depending on these factors.

How much protein do I need to build muscle?

For muscle building, research recommends 1.6–2.2 grams of protein per kilogram of body weight per day (Schoenfeld & Aragon, 2018). This is higher than maintenance needs because your body needs extra amino acids to synthesize new muscle tissue. For optimal muscle protein synthesis (MPS), spread your protein across 3–5 meals with 20–40g per serving. Consuming protein within 2 hours after strength training is beneficial but meal timing is less important than total daily intake.

How much protein do I need to lose weight?

During weight loss, protein intake should be higher — between 1.6 and 2.4 g/kg/day (Helms et al., 2014). Higher protein during a calorie deficit helps preserve lean muscle mass, increases satiety (keeping you fuller longer), and has a higher thermic effect compared to carbs or fat. For a 70 kg person, this means 112–168g of protein per day while cutting.

Is too much protein bad for your kidneys?

For healthy individuals, there is no evidence that high protein intake (up to 2.2–3.4 g/kg/day) damages kidneys. A 2016 meta-analysis in the British Journal of Sports Medicine found no adverse effects on kidney function in healthy adults consuming high-protein diets. However, people with pre-existing kidney disease should consult a doctor before significantly increasing protein intake.

How many grams of protein are in chicken breast?

A 100g (3.5 oz) serving of cooked chicken breast contains approximately 31g of protein, making it one of the most protein-dense food sources. Other high-protein foods include: eggs (6g each), Greek yogurt (17g per 200g), salmon (25g per 100g), tofu (17g per 150g), and whey protein powder (25g per scoop). This calculator shows how many servings of each food you need to hit your daily target.

Should I eat more protein if I am pregnant?

Yes. During pregnancy and breastfeeding, protein needs increase by approximately 25g per day above normal requirements, according to the RDA. This extra protein supports fetal development, placental growth, and milk production. This calculator includes a pregnancy toggle that automatically adds 25g to your recommended intake. Always consult your healthcare provider for personalized nutrition advice during pregnancy.

How many meals should I eat to get enough protein?

Research shows spreading protein across 3–5 meals per day optimizes muscle protein synthesis (MPS). Each meal should contain at least 20–40g of protein to effectively stimulate MPS. Eating more than 40g in a single meal does not significantly increase MPS — the excess is used for energy or other functions. This calculator breaks down your daily target into per-meal amounts based on 3, 4, 5, or 6 meals.

Is my health data private?

Yes, 100% private. All calculations happen entirely in your browser using JavaScript. Your weight, age, and results are never sent to any server. There are no cookies, no tracking, and no account required.