Protein Intake Calculator
Protein Intake Calculator
Find your exact daily protein needs based on your weight, activity level, and goal — using ISSN & ACSM science-based formulas. Free, instant, no sign-up.
✅ ISSN & ACSM Formula
✅ Goal-Based Results
✅ 100% Free
Your Details
Daily Protein Target
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grams per day
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g per kg bodyweight
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g per meal (4 meals)
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Calories from protein
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% of daily calories
Daily Macro Split
Protein—
Carbohydrates—
Healthy Fats—
🥛 Foods to Hit Your Target
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Chicken breast
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Tuna cans (100g)
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Large eggs
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Greek yogurt (200g)
⌛ Optimal Protein Timing
●Morning: —g — eggs, Greek yogurt, or protein shake
●Lunch: —g — chicken, fish, or legumes
●Post-workout: —g — within 2 hours of training
●Dinner: —g — salmon, lean beef, or tofu
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How Much Protein Do You Need Per Day?
Most healthy adults need 0.8–1.2g of protein per kg of body weight per day for basic health maintenance. Active individuals need 1.6–2.2g per kg for muscle building, according to the International Society of Sports Nutrition (ISSN). For a 70kg person, this equals 112–154g of protein per day for muscle gain.
The US RDA of 0.8g/kg is the minimum to prevent deficiency — not the optimal amount for health, performance, or body composition. Research consistently shows that higher protein intakes (1.2–2.2g/kg) produce better results for active people in terms of muscle retention, satiety, and metabolic health.
Protein for Muscle Gain
To build muscle effectively, consume 1.6–2.2g of protein per kg of body weight per day (0.73–1.0g per lb). This is the range supported by the ISSN position stand and the American College of Sports Medicine (ACSM). Above 2.2g/kg, there are diminishing returns for most people — extra protein is simply burned for energy.
Distribute protein evenly across 3–5 meals of 25–40g each to maximize muscle protein synthesis (MPS) throughout the day. Consuming protein within 2 hours post-workout can support recovery, though total daily intake remains the most critical factor.
Protein for Weight Loss
During a calorie deficit, higher protein (1.8–2.4g/kg) is especially important for three reasons:
- Preserves muscle mass — Without adequate protein, up to 25% of weight lost during a diet comes from muscle, not fat
- Increases satiety — Protein is the most filling macronutrient, reducing hunger and cravings
- Thermic effect — Your body burns 20–30% of protein calories just digesting it, compared to 5–10% for carbs and 0–3% for fats
Protein Needs Chart by Goal (g per kg body weight)
| Goal | Protein Range | Example: 70kg person | Example: 90kg person |
|---|---|---|---|
| General health (sedentary) | 0.8–1.0 g/kg | 56–70g/day | 72–90g/day |
| Weight loss | 1.8–2.4 g/kg | 126–168g/day | 162–216g/day |
| Muscle gain (recommended) | 1.6–2.2 g/kg | 112–154g/day | 144–198g/day |
| Endurance athlete | 1.2–1.6 g/kg | 84–112g/day | 108–144g/day |
| Strength/power athlete | 1.8–2.2 g/kg | 126–154g/day | 162–198g/day |
| Older adults (50+) | 1.2–1.6 g/kg | 84–112g/day | 108–144g/day |
Best High-Protein Foods
| Food | Serving | Protein | Notes |
|---|---|---|---|
| Chicken breast | 100g cooked | 31g | Lean, complete protein |
| Canned tuna | 100g drained | 30g | Budget-friendly, convenient |
| Salmon | 100g cooked | 25g | Rich in omega-3 fats |
| Lean beef (sirloin) | 100g cooked | 26g | High in creatine & zinc |
| Eggs | 1 large egg | 6g | Most bioavailable protein |
| Greek yogurt | 200g | 20g | High protein, probiotics |
| Cottage cheese | 200g | 22g | Slow-digesting casein |
| Whey protein shake | 1 scoop (30g) | 22–25g | Fast-absorbing post-workout |
| Lentils | 100g cooked | 9g | Plant-based, high fibre |
| Tofu (firm) | 100g | 8g | Complete plant protein |
| Edamame | 100g | 11g | Complete soy protein |
Protein Timing — Does It Matter?
Total daily protein intake is the #1 factor — but timing does provide additional benefits:
- Even distribution: Spreading 25–40g across 4 meals optimizes muscle protein synthesis better than eating the same amount in 1–2 large meals
- Post-workout: Consuming protein within 2 hours of resistance training can enhance recovery — but the "anabolic window" is much larger than the old "30-minute rule" suggested
- Before bed: 30–40g of slow-digesting casein protein (cottage cheese, Greek yogurt) before sleep can support overnight muscle recovery
- Breakfast: Starting the day with 30g+ of protein reduces hunger throughout the day and helps hit your daily target
Frequently Asked Questions
Most adults need 0.8–1.2g per kg for general health. Active people and those building muscle need 1.6–2.2g per kg per day. For a 70kg person, that's 112–154g daily for muscle building — use the calculator above for your exact personalized number.
To build muscle, aim for 1.6–2.2g of protein per kg of body weight (0.73–1.0g per lb). The ISSN recommends this range for maximizing muscle protein synthesis. Above 2.2g/kg, there are diminishing returns for most people. Combine with resistance training 3–5 times per week.
During weight loss, aim for 1.8–2.4g per kg per day. Higher protein during a calorie deficit preserves muscle mass, increases satiety, and boosts metabolism via the thermic effect of food. Protein burns 20–30% of its own calories during digestion.
In healthy individuals, protein intakes up to 2.2–2.5g per kg per day are safe with no evidence of kidney or liver damage. Excess protein beyond your needs is used for energy or converted to glucose. People with existing kidney disease should consult their doctor before increasing protein intake significantly.
Per 100g: chicken breast (31g), tuna (30g), salmon (25g), lean beef (26g), Greek yogurt (10g), cottage cheese (11g), lentils (9g cooked), tofu (8g). One large egg contains 6g. A typical whey protein shake provides 22–25g per serving.
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