Protein Calculator
Calculate your optimal daily protein intake, grams per pound/kg, and per-meal distribution for muscle building or fat loss.
Provides 572 calories from protein (4 kcal per gram).
High-Quality Protein Food Equivalents
How to hit your target of 143g with common complete protein sources:
Protein Nutrition FAQs
How much protein do I need per day?
For sedentary individuals, the Recommended Dietary Allowance (RDA) is 0.8 g/kg/day. However, for active individuals, resistance trainees, and athletes, meta-analyses (Morton et al., 2018) prove that 1.6 to 2.2 g/kg/day is required to maximize muscle hypertrophy, strength adaptations, and recovery.
Why does protein requirement increase during a fat loss diet?
In a caloric deficit, your body increases amino acid oxidation for energy. To prevent muscle catabolism and maintain a positive nitrogen balance, research (Helms et al., 2014) recommends elevating protein intake to 2.0–2.6 g/kg of total bodyweight (or 2.3–3.1 g/kg of Lean Body Mass).
How much protein do I need per pound of body weight?
For building muscle or preserving mass in a deficit, consuming 0.8 to 1.0 grams of protein per pound of body weight (1.6 to 2.2 g/kg) is the evidence-based standard. If you carry higher body fat, calculating 1.0 g per pound of your target body weight or lean body mass is optimal.
How do I calculate protein intake for weight loss?
During a calorie deficit, protein requirements increase to prevent muscle loss. Aim for 0.9 to 1.2 grams per pound of body weight (2.0 to 2.6 g/kg), ensuring at least 25–35 grams of protein at each meal to maximize satiety and metabolic burn.
What is the optimal protein dose per meal for Muscle Protein Synthesis (MPS)?
Clinical trials indicate that 0.40 to 0.55 g/kg of high-quality protein per meal (yielding at least 2.5–3.0 grams of the essential amino acid leucine) is optimal to trigger the 'leucine trigger' and maximize muscle protein synthesis across 3 to 5 evenly spaced meals daily.
Is high protein harmful to healthy kidneys?
No. Extensive peer-reviewed clinical trials in healthy individuals consuming up to 3.3 g/kg/day of protein have demonstrated no detrimental effects on renal function, glomerular filtration rate (GFR), or bone mineral density.
Scientific References & Peer-Reviewed Literature
- Morton RW, Murphy KT, McKellar SR, et al. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384. PMID: 28698222.
- Helms ER, Aragon AA, Fitschen PJ. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11(1), 20. PMID: 24864135.
- Phillips SM, Chevalier S, Leidy HJ. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied Physiology, Nutrition, and Metabolism, 41(5), 565–572. PMID: 26960445.
- Bauer J, Biolo G, Cederholm T, et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559. PMID: 23867520.
