How to use this calculator
- 1
Enter your body weight
Imperial (lb) or metric (kg) — the calculator auto-converts.
- 2
Pick your activity / goal profile
Sedentary, recreational, endurance training, strength training, or active fat loss — each profile has a different protein requirement.
- 3
Read your daily target
Get total daily protein in grams plus per-meal targets and food examples (chicken, fish, dairy, plant protein).
What this calculator gives you
- Targets based on ISSN and ACSM position stands
- Goal-aware (cutting requires more protein than maintenance)
- Per-meal distribution recommendation (3–5 meals, 20–40 g each)
- Food examples that hit each target
- Plant-protein adjustment (account for lower DIAAS)
Formulas used
Sedentary adults
0.8 g/kg (0.36 g/lb)
Best for: Minimum to prevent deficiency
Active adults & general fitness
1.2–1.6 g/kg (0.55–0.73 g/lb)
Best for: Recreational training, recovery support
Strength athletes
1.6–2.2 g/kg (0.73–1.0 g/lb)
Best for: Muscle growth and recovery
Active fat loss / cutting
2.0–2.4 g/kg (0.9–1.1 g/lb)
Best for: Muscle preservation during a calorie deficit
Frequently asked questions
How much protein should I eat per day?+
Active adults: 1.6–2.2 g/kg body weight (0.7–1.0 g/lb). For example, a 180-lb (82 kg) lifter would target 130–180 g protein/day. Use the calculator above for your exact number.
Can I eat too much protein?+
For healthy adults, intakes up to 3.5 g/kg/day have been safely studied with no adverse effects. People with kidney disease should follow medical guidance.
Do I need protein at every meal?+
For optimal muscle protein synthesis, distribute protein across 3–5 meals with 20–40 g per meal. The "leucine threshold" of ~2.5–3 g per meal triggers MPS most efficiently.
Does plant protein count the same?+
Mostly yes, with a caveat: plant proteins typically have lower DIAAS scores than animal protein. Eat 10–20% more total plant protein, or combine sources (rice + beans, soy + grains) to reach equivalent targets.
Want the full guide?
The complete article goes deeper into the science, with charts, comparisons, and practical examples.
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