Daily protein target
Protein Intake Calculator
This free protein intake calculator shows how much protein you need per day to build muscle, lose fat or recomp. It uses the evidence-based range of 1.6–2.2 grams of protein per kilogram of bodyweight, then nudges you toward the right end of that range for your goal.
Your protein
Daily protein target
Recommended protein
128g/day
- Sensible range
- 128–176 g
- Per meal (4 meals)
- 32 g
- Used
- 1.6 g/kg
- maintain goal
How this protein calculator works
For people who train, the best-supported intake is 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. This calculator turns your weight into that gram range, then recommends a single target:
- Lower end (≈ 1.6 g/kg): maintenance and general health.
- Higher end (≈ 2.2 g/kg): when cutting or doing body recomposition, to protect muscle.
Protein per kg bodyweight is the metric that matters, not a flat number for everyone: a 90 kg lifter needs far more than a 55 kg one. The grams below come straight from that range.
Protein by bodyweight
Daily protein for common bodyweights, using the 1.6–2.2 g/kg range. The per-meal column spreads the higher target across four meals: a practical way to hit it.
| Bodyweight | Daily protein (1.6–2.2 g/kg) | Per meal (×4) |
|---|---|---|
| 50 kg | 80–110 g | 28 g |
| 60 kg | 96–132 g | 33 g |
| 70 kg | 112–154 g | 39 g |
| 80 kg | 128–176 g | 44 g |
| 90 kg | 144–198 g | 50 g |
| 100 kg | 160–220 g | 55 g |
| 110 kg | 176–242 g | 61 g |
Worked example
An 80 kg lifter needs about 128 g on the low end and 176 g on the high end. If they are cutting, aiming for the top of that range (roughly 176 g, or about 44 g across four meals) helps preserve muscle while losing fat.
Protein is just one macro. To see it alongside your carbs and fat, use the macro calculator. And if your aim is to build muscle and lose fat at the same time, the body recomposition calculator sets protein high by design.
Protein target per kilogram by goal
Where to land inside the 1.6 to 2.2 g/kg range depends on your goal. Cutting and recomp push protein highest to protect muscle, while maintenance sits at the bottom of the range.
| Goal | Protein (g/kg) | Example at 80 kg |
|---|---|---|
| Maintain | 1.6 g/kg | 128 g |
| Lean bulk | 1.8 g/kg | 144 g |
| Cut | 2.2 g/kg | 176 g |
| Recomp | 2.2 g/kg | 176 g |
Example profile: an 80 kg lifter; multiply the g/kg figure by your own bodyweight.
How much protein do you need to build muscle?
To build muscle, the evidence points to roughly 1.6 to 2.2 grams of protein per kilogram of bodyweight per day, spread across the day rather than eaten in one sitting. Studies find that muscle gains stop improving much beyond about 1.6 g/kg for most people, with a little extra headroom toward 2.2 g/kg when you are also in a calorie deficit.
Protein alone does not build muscle: it gives your body the raw material, while progressive resistance training provides the stimulus. Spreading intake across three or four meals, each with a solid protein source, makes the daily total far easier to hit.
Complete vs incomplete protein: what's the difference?
A complete protein contains all nine essential amino acids your body cannot make on its own, in useful amounts; an incomplete protein is low in one or more of them. Most animal foods, plus soy and quinoa, are complete, while many individual plant foods are incomplete on their own.
This matters less than it sounds for total intake. Eating a variety of plant foods across the day, such as grains with legumes, easily covers every essential amino acid without planning each meal around it.
Plant vs animal protein sources
Both can fully support muscle and health, with two practical differences. Animal sources tend to be complete and more concentrated per serving, while plant sources are often lower in the amino acid leucine and come bundled with fibre.
- Animal sources (eggs, dairy, poultry, fish, lean meat) are complete and dense, so hitting a high target takes fewer servings.
- Plant sources (legumes, tofu, tempeh, seitan, grains) work well when varied and slightly higher in total grams to match quality.
Whichever you choose, total daily protein is what drives results. To plan losing fat while keeping that protein high, set your deficit with the calorie deficit calculator.
Protein content of common foods
Which foods deliver the most protein, ranked highest first, shown per typical serving and per 100 g. Lean animal sources like chicken breast top the list, but tofu, beans and dairy add up quickly too.
| Food | Typical serving | Protein per serving | Protein (per 100 g) | Calories |
|---|---|---|---|---|
| Chicken breast (cooked) | 1 breast (120 g) | 37 g | 31 g | 165 |
| Lean ground beef 90/10 (cooked) | 1 patty (85 g) | 21 g | 25.2 g | 204 |
| Cheddar cheese | 1 slice (28 g) | 6 g | 22.9 g | 403 |
| Shrimp (cooked) | 3 oz (85 g) | 19 g | 22.8 g | 119 |
| Peanut butter | 1 tbsp (16 g) | 4 g | 22.2 g | 588 |
| Salmon (cooked) | 1 fillet (150 g) | 33 g | 22.1 g | 206 |
| Almonds | 1 oz (28 g) | 6 g | 21.2 g | 579 |
| Canned tuna in water (drained) | 1 can, drained (110 g) | 21 g | 19.4 g | 86 |
| Firm tofu | 1/2 cup (126 g) | 22 g | 17.3 g | 144 |
| Dry oats | 1/2 cup (40 g) | 7 g | 16.9 g | 389 |
| Egg (cooked, hard-boiled) | 1 large egg (50 g) | 6 g | 12.6 g | 155 |
| Edamame | 1/2 cup (78 g) | 9 g | 11.9 g | 121 |
| Low-fat cottage cheese (2%) | 1/2 cup (113 g) | 12 g | 10.5 g | 81 |
| Non-fat Greek yogurt | 1 container (170 g) | 17 g | 10.2 g | 59 |
| Cooked lentils | 1/2 cup (99 g) | 9 g | 9 g | 116 |
| Cooked black beans | 1/2 cup (86 g) | 8 g | 8.9 g | 132 |
| Cooked chickpeas | 1/2 cup (82 g) | 7 g | 8.9 g | 164 |
| Cooked quinoa | 1 cup (185 g) | 8 g | 4.4 g | 120 |
| Whole milk | 1 cup (244 g) | 8 g | 3.2 g | 61 |
| Cooked white rice | 1 cup (158 g) | 4 g | 2.7 g | 130 |
| Cooked brown rice | 1 cup (195 g) | 5 g | 2.7 g | 123 |
| Sweet potato (cooked, baked) | 1 medium (130 g) | 3 g | 2 g | 90 |
| Avocado | 1/2 avocado (100 g) | 2 g | 2 g | 160 |
| Banana | 1 medium (118 g) | 1 g | 1.1 g | 89 |
| Olive oil | 1 tbsp (14 g) | 0 g | 0 g | 884 |
Good to know
Frequently asked questions
How much protein do I need per day?
A practical, well-supported range is 1.6–2.2 g of protein per kg of bodyweight per day for people who train. Higher within that range is useful when losing fat or doing body recomposition, to protect muscle.
Why does protein matter so much?
Protein builds and repairs muscle, keeps you fuller than carbs or fat, and has the highest thermic effect (your body burns more digesting it). That makes it the most important macro when you are trying to change your body composition.
Can I eat too much protein?
For healthy people, intakes in the 1.6–2.2 g/kg range are safe and effective. Going much higher rarely adds benefit. If you have kidney disease or another medical condition, ask your doctor first.
Does the source of protein matter?
Total daily protein matters most, but a variety of quality sources (lean meat, fish, eggs, dairy, legumes, tofu, and supplements if convenient) helps you cover all the amino acids and other nutrients.
How much protein do I need to build muscle?
Muscle growth is driven by the training stimulus; protein is the raw material that lets your body act on it, not a trigger on its own. Around 1.6–2.2 g per kg of bodyweight per day covers nearly everyone who lifts, and going far above that does not add more muscle. The bigger levers are training hard, adding load over time, and eating enough total calories to support growth.
How much protein should I eat to lose weight?
When losing weight, keeping protein high (toward the upper end of 1.6–2.2 g per kg) helps protect muscle and keeps you fuller on fewer calories. That makes the diet easier to stick to and improves how you look at the end of it. Select the cut goal above for a target on the higher side.
Can you get enough protein on a plant-based diet?
Yes. Combining sources like legumes, tofu, tempeh, seitan, soy milk, and whole grains, plus a plant protein powder if convenient, makes the 1.6–2.2 g/kg range achievable. Plant proteins vary in their amino acid profile, so eating a variety across the day covers your bases. You may need slightly larger portions to match the protein density of animal foods.
Is this medical advice?
No. This calculator is for general information and education only and is not medical or nutritional advice. Consult a professional before changing your diet.
Evidence
Sources & references
- Morton RW, et al. (2018). Protein supplementation and resistance training-induced gains in muscle mass and strength. · British Journal of Sports Medicine meta-analysis: basis for the ~1.6 g/kg lower bound.
- Jäger R, et al. (2017). ISSN Position Stand: protein and exercise. · Journal of the International Society of Sports Nutrition: 1.4–2.0+ g/kg for active people.
- Examine.com: Protein intake · Independent, research-based nutrition reference.
- USDA FoodData Central · Source for the food nutrition values, per 100 g.
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