Protein Calculator

Daily Protein Target
116g
–

🍗 Common Protein Sources (approx. per serving)

Chicken breast (100g)31g protein
Egg (1 large)6g protein
Greek yogurt (170g)17g protein
Whey protein scoop24g protein
Lentils, cooked (1 cup)18g protein

What Is a Protein Calculator?

A protein calculator estimates how many grams of protein you should eat daily based on your body weight and activity or fitness goal — since protein needs scale with body size and rise further for those building muscle or training intensively.

How to Use the Protein Calculator

  1. Enter your body weight.
  2. Select the goal that best matches your activity level.
  3. View your recommended daily protein target in grams.

Protein Calculation Formula

Protein Target
Protein (g) = Body Weight (lb) × Factor
Sedentary = 0.36 g/lb
Active = 0.6-0.7 g/lb
Build Muscle = 0.7-1.0 g/lb
Endurance Athlete = 0.6-0.9 g/lb

Worked Example

Example: 160 lb, Active Goal

Factor for "Active": 0.7 g/lb

Protein target: 160 × 0.7 = 112g protein per day

Understanding Your Results

These targets are based on commonly cited ranges in sports nutrition research. Sedentary adults need less protein than active individuals; those building muscle or in a calorie deficit generally benefit from higher protein intake to support muscle repair and preserve lean mass.

Tips for Hitting Your Protein Target

  • Spread protein intake across multiple meals rather than one large serving, which may support better muscle protein synthesis.
  • Combine animal and plant protein sources for variety and complete amino acid profiles.
  • Track intake with a food app for the first week or two until you get a feel for portion sizes.

Common Mistakes to Avoid

  • Underestimating protein needs while in a calorie deficit, which can accelerate muscle loss.
  • Assuming more protein is always better — needs plateau beyond a certain point for most goals.
  • Forgetting that protein quality (complete amino acid profile) matters alongside total grams.

Frequently Asked Questions

General ranges are about 0.36 g/lb for sedentary adults, up to 0.7-1.0 g/lb for those building muscle or in an intense training phase, though individual needs vary.

No — protein needs plateau beyond a certain intake level; consistently exceeding roughly 1 g/lb of body weight typically offers diminishing returns for most people.

Yes — combining varied plant proteins (legumes, grains, soy, nuts) across the day can meet protein needs, though it may require more deliberate planning than animal sources.

The specific timing window matters less than once believed — total daily protein intake is generally considered more important than precise post-workout timing.

For most healthy individuals, higher protein intake within these ranges is considered safe, though those with existing kidney conditions should consult a doctor before significantly increasing protein intake.