Protein Calculator
🍗 Evidence-Based Protein Science
Protein Calculator
Determine your optimal daily protein intake based on body weight, fitness goal, and scientific guidelines. Includes food source translation.
Body Weight
Fitness Goal
Daily Protein Target
128–176g / day
512 – 704 kcal from protein • 1.9 g/kg body weight
Minimum
128g
512 kcal
Recommended
152g
608 kcal
Maximum
176g
704 kcal
For Muscle Gain, target 152g protein/day from your body weight of 80.0kg. This provides 608 kcal from protein daily.
Meal Distribution (Recommended)
BreakfastEggs + Greek yogurt
38gLunchChicken breast + legumes
46gDinnerSalmon + cottage cheese
46gSnacksProtein shake / nuts
23gProtein Food Sources to Hit 152g Target
🍗×4.9
Chicken Breast (100g)
31g protein | 165 kcal
🥚×25.3
Eggs (1 large)
6g protein | 72 kcal
🥛×8.9
Greek Yogurt (170g)
17g protein | 100 kcal
🐟×6.1
Salmon Fillet (100g)
25g protein | 208 kcal
🧀×13.8
Cottage Cheese (100g)
11g protein | 98 kcal
🫘×16.9
Lentils (100g cooked)
9g protein | 116 kcal
🥗×19
Tofu (100g)
8g protein | 76 kcal
🥫×5.2
Tuna Can (100g)
29g protein | 116 kcal
FAQ
How much protein do I need to build muscle?▾
Research supports 1.6–2.2g per kg of body weight for maximizing muscle protein synthesis. The upper range is beneficial for advanced athletes or during caloric restriction.
Should I calculate protein per kg of total body weight or lean mass?▾
For lean athletes with low body fat, lean body mass (LBM) is more accurate since fat tissue requires minimal protein. For average individuals, total body weight is sufficient and simpler.
Can too much protein be harmful?▾
For healthy adults with normal kidney function, consuming up to 2.5g/kg is generally safe. Those with kidney disease should consult a physician before increasing protein intake.