Protein Calculator: Find Your Optimal Daily Protein Intake

How to Use Our Protein Calculator

To receive your custom protein recommendation, please provide the following details. Our calculator uses established scientific guidelines to match protein needs to your unique profile and objectives.

• Age: Your age in years.

• Gender: Select Male or Female. This helps in estimating lean body mass, which influences protein requirements.

• Height: Enter your current height.

• Weight: Enter your current body weight. This is the primary factor used to calculate your protein needs.

• Activity Level: Be honest about your weekly activity. The more active you are, the more protein you need for recovery and repair.

  • Sedentary: Little to no intentional exercise.

  • Lightly Active: Light exercise (e.g., walking, light jogging) 1-3 days per week.

  • Moderately Active: Moderate exercise (e.g., gym sessions, team sports) 3-5 days per week.

  • Very Active: Intense exercise or sports 6-7 days per week.

• Primary Goal: Select your main objective. This adjusts the calculation to provide optimal protein for your goal.

  • Fat Loss: Recommends a higher protein intake to promote satiety and preserve muscle mass.

  • Maintenance: Calculates the amount needed to maintain current muscle mass and support general health.

  • Muscle Gain: Suggests an elevated intake to provide the building blocks for new muscle tissue.

Understanding Your Results

Your result is your recommended daily protein intake, shown in grams. For example, a result of “150 grams” is the target amount of protein you should aim to consume each day. This number is a scientifically supported guideline to help you achieve your goals efficiently.

Protein is a macronutrient made up of amino acids, which are the “building blocks” of your body. It is crucial for repairing cells, building tissues (like muscle), producing hormones and enzymes, and supporting immune function. Unlike carbohydrates and fats, your body does not have a dedicated storage system for protein, making a consistent daily intake vital.

General Protein Recommendations by Goal

The optimal amount of protein varies significantly based on your lifestyle and goals. The table below shows the standard, evidence-based recommendations. Our calculator uses these ranges to generate your personal target.

What Does 30 Grams of Protein Look Like?

To help you visualize your target, here are some common food portions that contain approximately 30 grams of protein:

• ~4 oz (113g) of cooked chicken breast

• ~4.5 oz (128g) of cooked lean ground beef

• ~5 oz (140g) of cooked salmon

• ~1.25 cups of Greek yogurt

• ~7 large eggs

• ~1.5 scoops of most whey protein powders

• ~1.5 cups of cooked lentils

Frequently Asked Questions

How much protein is too much?

For healthy individuals with normal kidney function, high protein intakes are generally safe. The commonly cited “safe upper limit” is around 1.6 grams per pound (or 3.5 grams per kilogram) of body weight. For a 180-pound person, this would be about 288 grams of protein per day. Consuming more than this consistently is not linked to better results and may put unnecessary stress on the kidneys for those with pre-existing conditions. For most people, staying within the recommended ranges provided by the calculator is both safe and effective.

What are the best sources of protein?

The “best” sources are those that are rich in essential amino acids and are easily digestible. These are known as complete proteins.

• Animal-Based (Complete): Chicken breast, turkey, lean beef, fish (salmon, tuna), eggs, and dairy products like Greek yogurt and cottage cheese.

• Plant-Based (Some are complete): Soy products (tofu, tempeh, edamame) and quinoa are complete proteins. Other excellent sources include lentils, chickpeas, beans, nuts, and seeds. Combining different plant sources (like rice and beans) can provide all essential amino acids.

Is protein powder necessary?

No, protein powder is not necessary, but it is a convenient and efficient tool. It is a supplement designed to help you meet your daily protein target more easily. It is particularly useful for post-workout recovery when you want a fast-digesting protein source, or for individuals who struggle to eat enough protein-rich whole foods. However, you can absolutely meet your protein needs through whole foods alone.

When is the best time to consume protein?

The most important factor is hitting your total daily protein target. However, for optimal results, it is best to spread your protein intake evenly throughout the day (e.g., 3-5 meals/snacks containing 20-40g of protein each). This strategy provides a steady supply of amino acids for muscle repair and synthesis. If you exercise, consuming a protein-rich meal or shake within a couple of hours after your workout can be beneficial for recovery, but it is not a make-or-break window.

Concrete Example: Spreading Protein Intake

If your target is 160g of protein per day, you could structure your meals like this:

• Breakfast: 40g (e.g., Scrambled eggs and Greek yogurt)

• Lunch: 40g (e.g., Large chicken salad)

• Post-Workout: 40g (e.g., Whey protein shake)

• Dinner: 40g (e.g., Salmon with quinoa)

What’s the difference between whey and casein protein?

Both whey and casein are high-quality, milk-derived proteins, but they differ in their digestion speed.

• Whey Protein: Fast-digesting. It causes a rapid spike in amino acids in the bloodstream, making it ideal for post-workout recovery.

• Casein Protein: Slow-digesting. It forms a gel in the stomach, leading to a slow and steady release of amino acids over several hours. This makes it an excellent choice before bed or between meals to keep you full and prevent muscle breakdown.

How can I get enough protein as a vegetarian or vegan?

Meeting protein goals on a plant-based diet is entirely achievable with careful planning. The key is to focus on protein-dense plant foods at every meal.

• Prioritize Legumes: Lentils, chickpeas, black beans, and pinto beans are packed with protein and fiber.

• Incorporate Soy: Tofu, tempeh, and edamame are complete protein sources and incredibly versatile.

• Use Plant-Based Protein Powder: Powders made from soy, pea, or rice protein can make it much easier to hit your numbers.

• Don’t Forget Nuts and Seeds: Quinoa, chia seeds, hemp seeds, and almonds add a significant protein boost to meals.

After determining your daily protein target, you may want to see how it fits with fats and carbohydrates. Use our Macro Calculator to get a complete picture of your nutritional needs. To understand how your protein intake contributes to your overall energy balance, check out our Calorie Calculator.