Protein Calculator – Daily Protein Intake for Muscle Gain & Fitness

  • Adam
  • November 1, 2025

Free protein calculator to determine your daily protein needs based on weight, activity level, and fitness goals. Get personalized recommendations for muscle gain, weight loss, and maintenance.

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Protein Calculator

Calculate your daily protein intake needs based on weight, age, activity level, and fitness goals. Get personalized recommendations for muscle gain, maintenance, and weight loss with comprehensive nutrition guidance.

📋 Quick Navigation

💪 Calculate your daily protein needs! 🏋️
years (18-100)
in kg
years (18-100)
in pounds (lbs)
Your Recommended Daily Protein Intake
TBD
grams/day

Daily Protein

—
g/day

Per Pound BW

—
g/lb

Per Kg BW

—
g/kg

Calories from Protein

—
calories

📊 Detailed Protein Breakdown

Metric Daily Amount Servings (4 meals) Purpose
Total Protein — — Daily requirement
Per Gram Formula — Applied to weight Personalized calculation
Protein Calories — ~20-30% of TDEE Macronutrient contribution

💡 Meal Distribution Tips

Breakfast

—

Eggs, Greek yogurt, oatmeal with protein powder. Aim for 25-35g protein.

Lunch

—

Chicken, fish, or lean meat with rice/pasta. Include protein-rich sides.

Dinner

—

Beef, fish, or plant-based options. Pair with vegetables and whole grains.

Snacks

—

Protein shake, Greek yogurt, cheese, nuts, or jerky between meals.

Pre-Workout

—

15-25g protein with carbs. Eaten 1-2 hours before exercise.

Post-Workout

—

20-40g protein with carbs. Consumed within 1-2 hours after exercise.

🧠 Understanding Protein

What is Protein?

Protein is a macronutrient composed of amino acids essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Unlike carbohydrates and fats, your body doesn't store excess protein, so regular intake is necessary. Protein provides 4 calories per gram.

Why Protein Matters

Muscle Growth: Adequate protein combined with resistance training promotes muscle protein synthesis. Recovery: Protein repairs muscle damage from exercise. Satiety: Protein is most satiating macronutrient, helping with weight management. Metabolism: Protein has higher thermic effect (10-30% of calories burned in digestion). Health: Supports immune function, hormone production, and cellular repair.

Complete vs Incomplete Proteins

Complete Proteins: Contain all 9 essential amino acids. Found in animal products (meat, fish, eggs, dairy) and some plants (quinoa, soy). Incomplete Proteins: Missing one or more essential amino acids. Found in beans, legumes, nuts. Combining incomplete proteins (rice + beans) creates complete profile.

💡 Note: This calculator provides general estimates based on standard nutrition guidelines. Individual protein needs may vary based on health conditions, medications, genetic factors, and specific fitness goals. Consult a registered dietitian for personalized advice.

🎯 Protein Recommendations by Goal

Weight Loss (0.8-1.0g per kg)

Lower protein during weight loss still supports muscle preservation while in calorie deficit. Combine with resistance training to maintain lean mass. Protein's high satiety helps control hunger during weight loss. Distribute intake throughout day for optimal muscle protein synthesis.

Weight Maintenance (1.0-1.2g per kg)

Standard recommendation for sedentary to lightly active individuals. Maintains current muscle mass and supports general health. Sufficient for typical daily activities and light exercise. Adjust higher with increased activity.

Muscle Gain (1.6-2.2g per kg)

Highest protein intake range supports muscle protein synthesis during resistance training. Combine with progressive overload and calorie surplus (~300-500 calories above TDEE). Distribute across 4-6 meals for optimal muscle building. Research shows diminishing returns above 2.2g/kg.

Athletic Performance (1.2-2.0g per kg)

Varies by sport and training intensity. Endurance athletes: 1.2-1.4g/kg. Strength athletes: 1.6-2.2g/kg. Team sports: 1.4-1.7g/kg. Consult sports dietitian for sport-specific recommendations.

💪 Pro Tips for Protein Success: Distribute protein evenly across meals for optimal muscle synthesis. Include protein at every meal (25-40g per meal). Time protein intake around workouts. Combine with resistance training for muscle growth. Stay hydrated. Include variety of protein sources for micronutrient diversity. Consider timing: post-workout protein within 1-2 hours.

🧮 Protein Calculation Methods

Per Kilogram Method (Most Common)

Daily Protein (grams) = Body Weight (kg) × Protein Multiplier

Protein Multipliers by Goal:
Sedentary adults: 0.8 g/kg
Active individuals: 1.2-1.4 g/kg
Muscle gain: 1.6-2.2 g/kg
Weight loss: 0.8-1.0 g/kg

Example: 75kg person, muscle building goal
Daily Protein = 75 × 1.9 = 142.5 grams

Per Pound of Body Weight Method

Daily Protein (grams) = Body Weight (lbs) × Protein Multiplier

Protein Multipliers by Goal:
Sedentary: 0.36 g/lb
Active: 0.54-0.64 g/lb
Muscle gain: 0.73-1.0 g/lb
Weight loss: 0.36-0.45 g/lb

Example: 165 lb person, muscle building goal
Daily Protein = 165 × 0.86 = 142 grams

Percentage of Calories Method

Step 1: Calculate TDEE (Total Daily Energy Expenditure)
TDEE = BMR × Activity Factor

Step 2: Calculate Protein Calories
Protein Calories = TDEE × 0.25 (using 25% as typical for muscle gain)

Step 3: Convert to Grams (1g protein = 4 calories)
Protein Grams = Protein Calories ÷ 4

Example: 2400 calorie TDEE
Protein Calories = 2400 × 0.25 = 600 calories
Protein Grams = 600 ÷ 4 = 150 grams

Mifflin-St Jeor Formula for BMR

For Men:
BMR = (10 × Weight(kg)) + (6.25 × Height(cm)) − (5 × Age) + 5

For Women:
BMR = (10 × Weight(kg)) + (6.25 × Height(cm)) − (5 × Age) − 161

Then: TDEE = BMR × Activity Factor

❓ Frequently Asked Questions

Can I get enough protein from plants alone? +
Yes, but requires planning. Plant proteins (legumes, nuts, seeds, tofu) are often incomplete. Combining complementary proteins (rice + beans, hummus + whole wheat) creates complete amino acid profile. Plant-based athletes may need slightly higher protein intake due to lower bioavailability. Consider fortified plant-based products or supplements.
Is protein powder necessary for muscle growth? +
No. Protein powder is convenient but not essential. Whole food sources (chicken, fish, eggs, dairy) provide protein plus additional nutrients. Powder is useful for: post-workout convenience, meeting daily targets easily, travel, or preference. Quality matters: choose minimally processed options with complete amino acids.
When is the best time to eat protein? +
Distribute throughout the day for optimal muscle protein synthesis. Post-workout timing (within 1-2 hours) is beneficial, especially after resistance training. Consuming 20-40g protein per meal activates muscle protein synthesis optimally. Timing is less important than total daily intake, but meal distribution matters.
Does excess protein turn into fat? +
Excess calories turn to fat, regardless of source. Protein is less likely to be stored as fat than carbs or fats due to higher thermic effect. Your body prioritizes using excess protein for energy rather than storage. However, excess protein still contributes calories—exceed TDEE and you'll gain weight.
Will high protein damage my kidneys? +
For healthy individuals, high protein (up to 2.2g/kg) is safe. Studies show no kidney damage in healthy people consuming excess protein. However, those with kidney disease should limit protein per medical advice. Adequate hydration is important with higher protein intake. Consult healthcare provider if you have kidney concerns.
Do I need different protein for cardio vs strength training? +
Strength training requires more protein (1.6-2.2g/kg) to support muscle growth. Endurance exercise needs moderate protein (1.2-1.4g/kg) for recovery and aerobic adaptation. Mixed training programs should use higher end (1.6-1.8g/kg). This calculator adjusts recommendations based on activity level selected.
Can I build muscle without high protein intake? +
Adequate protein is essential for muscle growth. Without sufficient protein (~1.6g/kg), your body lacks building blocks for muscle tissue. Progressive resistance training + adequate protein + calorie surplus = muscle growth. Protein alone won't build muscle, but inadequate protein prevents growth despite training.

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