Protein Calculator
Find out exactly how much protein you need daily to meet your fitness goals.
How Much Protein Do You Actually Need?
The official RDA of 0.8 g per kilogram of body weight is the minimum to prevent deficiency in sedentary adults — not the amount that optimises muscle retention, satiety or training adaptation. Research on active people consistently supports higher intakes, which is what this calculator estimates based on your weight, activity and goal.
| Situation | Daily protein | Example: 75 kg person |
|---|---|---|
| Sedentary (RDA minimum) | 0.8 g/kg | 60 g |
| Generally active | 1.2–1.6 g/kg | 90–120 g |
| Building muscle | 1.6–2.2 g/kg | 120–165 g |
| Dieting (preserving muscle) | 2.0–2.4 g/kg | 150–180 g |
| Very lean, deep cut | 2.3–3.1 g/kg lean mass | varies |
| Adults 65+ | 1.2–2.0 g/kg | 90–150 g |
The widely cited 2018 meta-analysis by Morton and colleagues found muscle-building benefits plateau around 1.6 g/kg for most people, with 2.2 g/kg as a sensible upper bound to cover individual variation. Needs rise during a calorie deficit because protein then has to defend muscle as well as build it.
Why Protein Punches Above Its Weight
- Muscle protein synthesis: protein supplies the amino acids — particularly leucine — that trigger and fuel muscle repair after training.
- Satiety: it's the most filling macronutrient per calorie, which makes deficits dramatically easier to hold.
- Thermic effect: 20–30% of protein's calories are burned during digestion, versus 5–10% for carbs and 0–3% for fat.
- Ageing: higher intakes combat anabolic resistance and sarcopenia in older adults.
Spreading It Across the Day
Muscle protein synthesis responds best to repeated doses of roughly 0.4 g/kg per meal — about 30 g for a 75 kg person — across 3–5 meals, each ideally containing 2–3 g of leucine. Total daily intake still matters most; distribution is the refinement, not the foundation.
Hitting Your Number with Food
| Food (per 100 g) | Protein | Calories |
|---|---|---|
| Chicken breast, cooked | 31 g | 165 |
| Greek yogurt (0% fat) | 10 g | 59 |
| Eggs (2 large) | 13 g | 143 |
| Canned tuna in water | 24 g | 108 |
| Firm tofu | 14 g | 83 |
| Cooked lentils | 9 g | 116 |
| Whey protein (1 scoop ≈30 g) | 24 g | 120 |
Plant-based lifters should aim at the higher end of each range and mix sources (legumes + grains + soy) to cover all essential amino acids. To fit your protein target into a complete plan, use our macros calculator, and set the calories it divides up with the calorie calculator.
Frequently Asked Questions
Is high protein bad for my kidneys?
In people with healthy kidneys, intakes up to about 3 g/kg have repeatedly shown no harm in controlled studies. The caution applies to people with existing kidney disease, who should follow medical guidance. Drink enough water, as protein metabolism increases urea output.
Can my body only absorb 30 g of protein per meal?
Absorption isn't the limit — your gut absorbs essentially all of it. The muscle-building response per meal does begin to plateau around 0.4–0.55 g/kg, which is where the ~30–40 g guideline comes from, but larger doses still help via prolonged amino acid availability and satiety.
Do I need protein within 30 minutes after training?
The 'anabolic window' is far wider than once believed — several hours on either side of training. If you trained fasted, eating protein reasonably soon helps; otherwise, hitting your daily total with sensible meal spacing matters far more than post-workout urgency.
Is protein powder necessary?
No — it's a convenience, not a requirement. Whole foods cover any target given planning. Powder earns its place when you struggle to reach high targets, need portable options, or want a low-calorie protein source during a cut.