Protein Calculator
Find your daily protein target based on body weight, goal, and training volume — with per-meal distribution.
Your details
If provided, targets are based on lean mass instead
Goal
This calculator runs entirely on your device. Nothing you enter is uploaded, stored, or sold. How this works
Daily protein target
159 g
Range 134–185 g · 638 kcal from protein
Includes your inputs, the full breakdown, and every row of the table.
Per meal
40 g
Across 4 meals
Grams per kg
1.90
Of total body weight
Grams per lb
0.86
Calories from protein
638 kcal
| Food | Serving | Protein |
|---|---|---|
| Chicken breast | 6 oz cooked | 54 g |
| Greek yogurt, nonfat | 1 cup | 23 g |
| Whey protein | 1 scoop | 24 g |
| Eggs | 3 large | 19 g |
| Salmon | 6 oz cooked | 40 g |
| Lentils, cooked | 1 cup | 18 g |
| Cottage cheese | 1 cup | 25 g |
| Tofu, firm | 1 cup | 20 g |
What this means
- Roughly 25-40 g of high-quality protein per meal maximises the muscle protein synthesis response for most adults.
- If your body fat is above roughly 25-30%, entering it will produce a more sensible target based on lean mass.
How the protein calculation works
Protein requirements scale with body weight and training. The RDA of 0.8 g/kg is a floor set to prevent deficiency in sedentary adults, not an optimum. Resistance-trained people consistently show better outcomes at 1.6-2.2 g/kg, with the upper end most useful during a calorie deficit when muscle is at risk.
Distribution matters less than total intake but is not irrelevant. Spreading protein across three to five meals, each containing 25-40 grams of a complete source, produces a better anabolic response than the same total consumed in one or two sittings.
Frequently asked questions
Can too much protein damage your kidneys?
In people with healthy kidneys, high protein intakes up to at least 3 g/kg have not been shown to cause damage in controlled studies. Those with existing kidney disease should follow medical guidance.
Should I count protein by body weight or lean mass?
At normal body fat levels the difference is small. Above roughly 25-30% body fat, lean mass is the better basis or the target will be inflated.
Related calculators
Macro Calculator
Split your calorie target into protein, carbohydrate, and fat grams for your goal and training style.
HealthCalorie Calculator
Find your BMR, maintenance calories, and daily targets for losing, maintaining, or gaining weight.
HealthBody Fat Calculator
Estimate body fat percentage with the US Navy circumference method, plus lean mass and category.
HealthBMI Calculator
Calculate body mass index, see your category, and find the weight range that would put you in the healthy band.
HealthSpotted a problem, or want this calculator to do more?Corrections are fixed first, and the most-requested features get built next.Tell us →
Disclaimer. This calculator is provided for general information and educational purposes only and does not constitute financial, tax, legal, medical, or engineering advice. Results are estimates based on the inputs you provide and the assumptions described above. Confirm any figure with a qualified professional before acting on it.