Protein Calculator
Calculate your daily protein requirements based on your body weight, activity level, and fitness goals
Your Information
Your Daily Protein Requirements
Daily Protein Requirement
128 g per day
Based on 180 lbs, 0.80 g/lbWeekly Protein
894 g per week
Total weekly intakeProtein Calories
511 cal from protein
From 128 g proteinPer Meal (4 meals)
32 g per meal
If split evenly across 4 mealsProtein by Goal Type
Based on your body weight of 180 lbs:
Weight Loss
180 g/day
1.0g per lb
Maintenance
144 g/day
0.8g per lb
Muscle Gain
216 g/day
1.2g per lb
Common Protein Sources
Here are some common foods to help you reach your 128g daily protein target:
Animal-Based
- Chicken Breast: 31g protein per 100g
- Salmon: 25g protein per 100g
- Eggs: 6g protein per egg
- Greek Yogurt: 10g protein per 100g
- Cottage Cheese: 11g protein per 100g
Plant-Based
- Lentils: 9g protein per 100g
- Chickpeas: 8g protein per 100g
- Peanut Butter: 25g protein per 100g
- Tofu: 15g protein per 100g
- Almonds: 21g protein per 100g
Related Tools
Explore these additional calculators to optimize your nutrition:
Understanding Protein and Daily Requirements
What This Calculator Does
This Protein Calculator helps you determine the optimal amount of daily protein for your specific fitness goal and activity level. It calculates eight key metrics to guide your protein intake:
- Daily Protein Requirement (grams) - Your main protein target for the day
- Protein per Pound of Body Weight - Shows protein relative to your body size
- Weekly Protein Total - Total protein for the entire week
- Protein Calories - How many calories come from protein
- Per-Meal Breakdown - Protein target for each meal
- Goal-Based Recommendations - Different amounts for different fitness goals
- Activity-Level Adjustment - Fine-tuning based on training intensity
- Common Protein Sources - Food examples to reach your target
How Protein Calculations Work
Protein Per Pound Formula
Protein needs are calculated based on body weight using grams per pound (g/lb):
Daily Protein (g) = Body Weight (lbs) × Protein per Pound (g/lb)
Example: 180 lbs × 0.8 g/lb = 144g daily protein
Protein Per Pound by Goal
Different fitness goals require different protein amounts:
- Weight Loss: 1.0g per pound - Preserves muscle during calorie deficit
- Maintenance: 0.8g per pound - Sustains current muscle mass
- Muscle Gain: 1.2g per pound - Supports new muscle growth
- Aggressive Bulking: 1.2g+ per pound - Maximum muscle building
- Cutting/Competition: 1.0-1.2g per pound - Preserve muscle while losing fat
Calories from Protein
Protein provides 4 calories per gram:
Protein Calories = Daily Protein Grams × 4
Example: 144g × 4 = 576 calories from protein
Example Protein Calculations
Example 1: Weight Loss Goal, 180 lbs
Inputs:
- Body Weight: 180 lbs
- Goal: Weight Loss
- Protein per Pound: 1.0g (preserve muscle)
Calculations:
- Daily Protein: 180 × 1.0 = 180g
- Protein Calories: 180 × 4 = 720 calories
- Weekly Protein: 180 × 7 = 1,260g
- Per Meal (4 meals): 180 ÷ 4 = 45g per meal
Result: Eat 180g protein daily (45g per meal) to preserve muscle while losing weight
Example 2: Muscle Gain Goal, 200 lbs
Inputs:
- Body Weight: 200 lbs
- Goal: Muscle Gain
- Protein per Pound: 1.2g (support growth)
Calculations:
- Daily Protein: 200 × 1.2 = 240g
- Protein Calories: 240 × 4 = 960 calories
- Weekly Protein: 240 × 7 = 1,680g
- Per Meal (4 meals): 240 ÷ 4 = 60g per meal
Result: Eat 240g protein daily (60g per meal) to maximize muscle growth
Example 3: Maintenance Goal, 160 lbs
Inputs:
- Body Weight: 160 lbs
- Goal: Maintenance
- Protein per Pound: 0.8g (maintain)
Calculations:
- Daily Protein: 160 × 0.8 = 128g
- Protein Calories: 128 × 4 = 512 calories
- Weekly Protein: 128 × 7 = 896g
- Per Meal (4 meals): 128 ÷ 4 = 32g per meal
Result: Eat 128g protein daily (32g per meal) to maintain current physique
How to Use This Calculator
Step 1: Enter Your Body Weight
Input your current body weight in pounds (50-500 lbs). This is the primary factor for calculating protein needs, as protein requirements scale directly with body weight. Your protein targets update automatically as you enter your weight.
Step 2: Select Your Fitness Goal
Choose your primary fitness goal by clicking one of the three buttons. Your selection automatically sets the recommended protein method:
- Weight Loss: Automatically selects "Intense Training (1.0g/lb)" - Preserves muscle during calorie deficit
- Maintain: Automatically selects "Moderate Activity (0.8g/lb)" - Sustains current muscle and body composition
- Muscle Gain: Automatically selects "Aggressive Bulking (1.2g/lb)" - Supports new muscle growth
The Protein Method dropdown below will update to match your goal selection. You can manually change it in Step 4 if needed.
Step 3: Choose Your Activity Level
Select the option that best describes your typical week:
- Sedentary: Little or no exercise - Reduces protein by ~23%
- Lightly Active: Exercise 1-3 days per week - Reduces protein by ~11%
- Moderately Active: Exercise 3-5 days per week - Baseline (no change)
- Very Active: Exercise 6-7 days per week - Increases protein by ~11%
- Extremely Active: Physical job or training twice daily - Increases protein by ~23%
Example: If your goal suggests 180g protein and you select "Very Active", your target becomes ~200g protein/day.
Step 4: Review or Adjust Protein Method (Optional)
The Protein Method dropdown is automatically set based on your fitness goal in Step 2. However, you can manually override it if you prefer a different approach:
- Standard (0.8g/lb): General recommendation for moderately active people
- Light Activity (0.6g/lb): For sedentary individuals with minimal exercise
- Moderate Activity (0.8g/lb): Auto-selected for "Maintain" goal
- Intense Training (1.0g/lb): Auto-selected for "Weight Loss" goal - serious lifters
- Aggressive Bulking (1.2g/lb): Auto-selected for "Muscle Gain" goal - maximum muscle building
- Cutting (1.1g/lb): Competition prep or aggressive fat loss
- Custom g/lb: Set your own specific ratio if you have personalized requirements
Note: Most users can skip this step and use the auto-selected method from their goal choice.
Step 5: Fine-Tune with Activity Multiplier (Optional)
Use the activity multiplier slider (0.8x to 1.2x) for final personalization based on individual factors:
- 0.8x: You recover well with standard protein amounts or have lower activity than usual
- 1.0x: Standard adjustment (neutral) - recommended for most users
- 1.2x: You train intensely, have poor recovery, or need extra protein for your situation
This slider applies a final adjustment on top of your goal, activity level, and protein method selections.
Step 6: Review Your Protein Targets
Your daily protein requirements update automatically as you adjust any setting. Review the results section which displays:
- Daily Protein (grams): Your main target for each day
- Weekly Total: Total protein for the entire week
- Protein Calories: How many calories come from protein (4 cal/gram)
- Per-Meal Breakdown: Protein target for each meal if eating 4 meals daily
- Effective g/lb Ratio: The actual grams per pound after all adjustments
Final Formula: Protein = (Body Weight × Method g/lb) × (Activity Factor) × (Multiplier Slider)
Step 7: Use Protein Sources to Reach Your Target
Use the suggested protein sources and common foods shown below the calculator to plan meals that hit your daily protein target:
- Animal-based sources: Chicken breast, salmon, eggs, Greek yogurt, cottage cheese
- Plant-based sources: Lentils, chickpeas, tofu, peanut butter, almonds
- Mix both types: Combining animal and plant proteins provides complete nutrition and variety
Track your intake using an app like MyFitnessPal to ensure consistency. Aim to hit your target within ±5-10g for best results.
Common Questions About Protein
Q: Why is protein so important?
Protein is essential for building and repairing muscles, producing hormones and enzymes, and supporting immune function. During weight loss, adequate protein preserves muscle. During muscle gain, protein provides amino acids for new muscle growth.
Q: How should I distribute protein throughout the day?
Distribute protein evenly across meals (15-40g per meal) to optimize muscle protein synthesis throughout the day. Include protein at every meal and snack. Post-workout meals are especially important - consume 20-40g within 2 hours after training.
Q: What if I can't reach my protein target with food?
Protein supplements (protein powder, protein bars) are convenient options. Whey, casein, and plant-based protein powders all work well. However, whole food sources are preferable when possible for nutrients and satiety.
Q: Is there an upper limit to safe protein intake?
Protein up to 2.2g per pound is generally safe for healthy individuals. Very high intakes may stress kidneys in susceptible individuals, but most people tolerate high protein well. Ensure adequate water intake and overall balanced nutrition.
Q: Animal or plant-based protein - which is better?
Both are valuable. Animal sources (chicken, fish, eggs, dairy) are typically more protein-dense and contain all amino acids. Plant sources (lentils, beans, tofu, nuts) provide fiber and phytonutrients. Combining both provides nutritional variety and benefits.
Q: Does protein need change if I'm not exercising?
Sedentary individuals need less protein (~0.6g per pound), while active individuals need more (~1.0-1.2g per pound). This is because exercise increases muscle protein turnover. Even non-exercisers need adequate protein for basic body functions.
Q: When should I recalculate my protein needs?
Recalculate when your body weight changes significantly (5+ pounds), your activity level changes, or your fitness goals shift. As you lose or gain weight, your absolute protein needs (in grams) will change.
Q: Does timing of protein consumption matter?
Total daily protein is most important. That said, post-workout protein is beneficial - consume 20-40g within 2 hours after exercise. For general health, spacing protein throughout the day is better than consuming it all at once.
Tips for Meeting Your Protein Goals
High-Protein Food Strategies:
- Include protein at every meal and snack
- Start breakfast with eggs or Greek yogurt
- Add protein powder to smoothies
- Include lean meats at lunch and dinner
- Snack on Greek yogurt, nuts, or cheese
- Use protein-rich dressings and sauces
Tracking and Consistency:
- Track protein intake daily with an app
- Weigh food initially to learn portions
- Aim to hit your target ±5-10g
- Meal prep high-protein meals
- Stock your pantry with protein sources
- Adjust recipes to add protein
Quick Reference
Protein per Pound by Goal:
- Weight Loss: 1.0 g/lb
- Maintenance: 0.8 g/lb
- Muscle Gain: 1.2 g/lb
Activity Level Adjustments:
- Sedentary: 0.6 g/lb
- Light: 0.7 g/lb
- Moderate: 0.8-0.9 g/lb
- Very Active: 1.0 g/lb
- Extremely Active: 1.1-1.2 g/lb
Key Facts:
- Protein: 4 cal/gram
- Safe max: 2.2 g/lb
- Per meal: 15-40g
- Post-workout: 20-40g
Top Protein Sources
Animal-Based (per 100g):
- Chicken: 31g
- Salmon: 25g
- Cottage Cheese: 11g
- Greek Yogurt: 10g
- Eggs: 13g (per 100g)
Plant-Based (per 100g):
- Peanut Butter: 25g
- Almonds: 21g
- Tofu: 15g
- Lentils: 9g
- Chickpeas: 8g
Example Targets
Weight Loss (180 lbs):
180g/day (1.0 g/lb)
Maintenance (180 lbs):
144g/day (0.8 g/lb)
Muscle Gain (180 lbs):
216g/day (1.2 g/lb)
Important Tips
Consistency Matters
Daily consistency is more important than perfection.
Total Daily Intake
Total daily protein matters most, not specific timing.
Include Variety
Mix animal and plant sources for complete nutrition.