Protein Intake Calculator
How Much Protein Per Day?
Calculate your exact daily protein target for muscle gain, fat loss, or maintenance. Get meal-by-meal breakdown, food equivalents, and personalised plan. WhatsApp share card and free PDF report included. Based on ISSN and ACSM guidelines.
How Much Protein Do You Need Per Day?
Protein requirements are highly individual and depend on body weight, age, sex, activity level, and goal. Two people with the same BMI can have very different protein needs based on how much muscle mass they carry. Use the calculator above for your personalised target. For a complete nutrition plan, use this alongside our Macro Calculator for full protein, carbohydrate, and fat targets.
Protein for Muscle Gain
Muscle protein synthesis (MPS) -- the cellular process that builds new muscle -- is maximally stimulated by approximately 0.4g of protein per kg of body weight per meal (approximately 25-40g for most adults). Spreading protein across 3-5 meals throughout the day optimises MPS over 24 hours better than concentrating the same amount into 1-2 large meals.
Leucine is the key amino acid that triggers MPS. A minimum of 2-3g of leucine per meal is needed to maximally activate MPS. Animal proteins (meat, dairy, eggs) are generally higher in leucine than plant proteins, which is why plant-based athletes may need slightly more total protein to achieve the same MPS stimulation. Check your overall body composition alongside protein intake for a complete picture of your muscle-to-fat ratio.
Protein for Fat Loss
During a calorie deficit, higher protein (1.8-2.4g per kg) is essential for three key reasons:
1. Muscle Preservation
When eating below maintenance calories, the body can break down muscle tissue for energy. Research shows that without adequate protein, up to 25-40% of weight lost during a diet comes from muscle rather than fat. High protein intake signals to the body that muscle mass should be preserved -- ensuring the weight lost is predominantly fat. Pair protein targets with our Weight Loss Calculator for a complete plan.
2. Satiety and Hunger Management
Protein is the most satiating macronutrient per calorie. High-protein diets consistently reduce hunger, decrease spontaneous calorie intake, and reduce cravings compared to lower-protein diets at the same calorie level. The mechanisms include increased production of satiety hormones (GLP-1, PYY, cholecystokinin) and suppression of the hunger hormone ghrelin.
3. Thermic Effect of Food
Protein has a thermic effect of 20-30% -- meaning 20-30% of the calories in protein are burned during digestion and metabolism. Carbohydrates have a thermic effect of 5-10%; dietary fat has only 0-3%. A 150g protein intake at 600 calories therefore only nets approximately 420-480 available calories after the thermic effect, effectively making protein the most metabolically efficient macronutrient for fat loss.
Protein Needs by Goal -- Complete Reference Chart
| Goal | Protein (g per kg) | 70 kg person | 90 kg person |
|---|---|---|---|
| General health (sedentary) | 0.8-1.0g | 56-70g | 72-90g |
| Lightly active adults | 1.0-1.2g | 70-84g | 90-108g |
| Fat loss (preserving muscle) | 1.8-2.4g | 126-168g | 162-216g |
| Muscle gain | 1.6-2.2g | 112-154g | 144-198g |
| Endurance athlete | 1.2-1.6g | 84-112g | 108-144g |
| Strength athlete | 1.8-2.2g | 126-154g | 162-198g |
| Adults 50+ (sarcopenia prevention) | 1.2-1.6g | 84-112g | 108-144g |
| Body recomposition | 2.0-2.4g | 140-168g | 180-216g |
Best High-Protein Foods
The highest protein foods per 100g cooked (animal sources):
- Chicken breast: 31g protein per 100g -- lean, versatile, complete amino acid profile
- Canned tuna: 30g per 100g drained -- budget-friendly, shelf-stable, high leucine
- Lean beef (sirloin): 26g per 100g -- high in creatine, zinc, and B12 alongside protein
- Salmon: 25g per 100g -- rich in omega-3 fatty acids alongside complete protein
- Greek yoghurt (full fat): 10g per 100g (20g per 200g serving) -- high in casein for slow release
- Cottage cheese: 11g per 100g -- slow-digesting casein, ideal before sleep
- Eggs: 6g per large egg -- highest bioavailability protein source; contains all essential amino acids
- Whey protein: 22-25g per 30g scoop -- fast-absorbing, highest leucine content of any protein source
Protein Timing -- When to Eat It
Total daily protein intake is the most critical factor for muscle building and fat loss. However, strategic timing of protein meals can enhance results further:
- Distribute evenly across 4 meals: Each meal should contain 0.4g per kg of bodyweight (approximately 25-40g for most adults). This maximises daily muscle protein synthesis by stimulating it 4 times rather than 1-2 times. Distributing the same total daily intake across more meals consistently outperforms front-loading or back-loading protein
- Post-workout protein: Consuming protein within 2 hours of resistance training supports recovery and muscle repair. However, the "anabolic window" is much wider than the old 30-minute rule suggested. If you ate protein before training, the post-workout meal can wait 2-3 hours without significant disadvantage
- Pre-sleep protein: 30-40g of slow-digesting casein protein (cottage cheese, Greek yoghurt) before sleep has been shown to support overnight muscle protein synthesis and improve morning strength. This strategy is most beneficial for those struggling to hit daily protein targets during waking hours
- Breakfast protein: Starting the day with 30g+ of protein at breakfast reduces hunger across the whole day, supports higher total daily protein intake, and is associated with better body composition outcomes in studies
Plant-Based Protein -- A Complete Guide
Plant proteins can meet all protein needs when consumed in adequate amounts and variety. Key considerations:
- Soy (tofu, tempeh, edamame): The only complete plant protein containing all essential amino acids in adequate amounts. 8-19g per 100g depending on preparation. Best plant protein for muscle building
- Lentils and chickpeas (dal, chana): 9g per 100g cooked. Not complete proteins but very high in total protein and fibre. Combine with rice for complete amino acid profile. A cornerstone of traditional South Asian high-protein eating
- Quinoa: 14g per 100g dry (4g per 100g cooked). Complete protein with all essential amino acids
- Hemp seeds: 31g per 100g -- complete protein, also high in omega-3 fatty acids
- Seitan (wheat gluten): 25g per 100g -- very high protein but not suitable for those with gluten sensitivity
- Pea protein powder: 21-24g per 30g serving -- increasingly validated as effective for muscle building when total leucine intake is adequate
Plant-based athletes should aim for approximately 10-20% more total protein than the equivalent omnivore target to account for lower digestibility and bioavailability of plant proteins. Supplementing with iron and ensuring adequate Vitamin D and Vitamin B12 are important considerations for plant-based dieters.
