Daily Protein Calculator: How Much Protein Should You Eat?
Calculate your recommended daily protein intake by entering your details below.
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How Much Protein Should You Eat Per Day?
Protein needs depend on three things: your body weight, your activity level, and your goal. For most active adults, the evidence-based range is 1.4–2.2 g per kg of body weight per day (0.6–1.0 g/lb).
Here's the fast version:
- Sedentary adult, general health: 0.8–1.2 g/kg
- Recreationally active, maintaining weight: 1.2–1.6 g/kg
- Building muscle: 1.6–2.2 g/kg
- Losing weight with resistance training: 1.8–2.4 g/kg
- Lean athlete in a deep deficit: 2.4–3.1 g/kg
- Older adults (65+): 1.2–1.6 g/kg
For the muscle-building and cutting-specific deep dives, see our Protein Calculator for Muscle Building and How Much Protein Per Day to Lose Weight.
Protein Targets by Goal
| Goal | Protein (g/kg/day) | Protein (g/lb/day) | Notes |
|---|---|---|---|
| General health (sedentary) | 0.8–1.2 | 0.36–0.55 | RDA is 0.8 g/kg — a minimum, not optimal |
| Maintain weight (recreational exercise) | 1.2–1.6 | 0.55–0.7 | Enough for recovery and general fitness |
| Build muscle | 1.6–2.2 | 0.7–1.0 | Beyond 2.2 g/kg adds little for muscle gain |
| Lose weight (resistance training) | 1.8–2.4 | 0.8–1.1 | Higher end protects muscle in a deficit |
| Lean athlete, deep cut | 2.4–3.1 | 1.1–1.4 | Only for very lean, experienced dieters |
| Older adults (65+) | 1.2–1.6 | 0.55–0.7 | Higher intake counteracts age-related muscle loss |
Protein Targets by Sport
"Athlete" is too broad — the right range depends on the sport and whether you're in a training or competition phase.
| Sport / Activity | Protein (g/kg) | Notes |
|---|---|---|
| Endurance (marathon, cycling, triathlon) | 1.2–1.6 | Some research supports up to 1.8 for heavy training blocks |
| Team sports (soccer, basketball, hockey) | 1.4–1.8 | Mix of endurance and power demands |
| Strength / power (lifting, sprinting, throwing) | 1.6–2.2 | Supports muscle repair and gain |
| Athletes in a calorie deficit | 2.0–2.7 | Muscle preservation is the priority |
| Recreational lifters | 1.6–2.0 | Ample for most gym goals |
Daily Protein in Grams by Body Weight
| Body Weight | 1.2 g/kg (maintain) | 1.6 g/kg (build) | 2.0 g/kg (build/cut) | 2.4 g/kg (cut) |
|---|---|---|---|---|
| 120 lb (54 kg) | 65 g | 86 g | 108 g | 130 g |
| 150 lb (68 kg) | 82 g | 109 g | 136 g | 163 g |
| 180 lb (82 kg) | 98 g | 131 g | 164 g | 197 g |
| 210 lb (95 kg) | 114 g | 153 g | 191 g | 228 g |
| 250 lb (113 kg) | 136 g | 181 g | 227 g | 272 g |
Critical note for BMI 30+: calculate protein from your goal weight or lean body mass, not current weight. Using current weight overshoots the target by 30–50%.
Why Protein Matters
- Muscle protein synthesis (MPS): The primary driver of muscle repair and growth.
- Satiety: Protein is the most filling macronutrient per calorie.
- Thermic effect: 20–30% of protein calories are burned during digestion, versus 5–10% for carbs and 0–3% for fat.
- Muscle preservation: Protects lean mass during a calorie deficit.
- Blood sugar stability: Slows glucose absorption when eaten with carbs.
- Immune and hormone function: Supplies the amino acids for antibodies, enzymes, and hormones.
- Bone health: Protein is a structural component of bone matrix.
Protein Quality: DIAAS and Leucine
Not all proteins support muscle equally. Two concepts matter:
1. DIAAS Score
The Digestible Indispensable Amino Acid Score (DIAAS) measures how well a protein supports growth. It replaced the older PDCAAS because it distinguishes animal and plant proteins more accurately.
| Protein Source | DIAAS | Quality |
|---|---|---|
| Milk protein (whey + casein) | ~1.18 | Excellent |
| Egg | ~1.13 | Excellent |
| Beef | ~1.11 | Excellent |
| Whey isolate | ~1.09 | Excellent |
| Chicken breast | ~1.08 | Excellent |
| Soy protein isolate | ~0.90 | Good |
| Pea protein isolate | ~0.82 | Good |
| Rice protein | ~0.60 | Moderate |
| Wheat gluten | ~0.45 | Low |
Plant-based practical: because plant proteins have 20–30% lower DIAAS, plant-based eaters may need 20–30% more total protein to match the muscle-building response. A pea + rice blend narrows the gap.
2. Leucine Threshold
About 2.5 g of leucine per meal triggers maximal muscle protein synthesis. That's roughly:
- 25 g whey isolate
- 30 g chicken breast
- 35 g lean beef
- 4 large eggs
- 1 cup Greek yogurt
Aim for 25–40 g of high-quality protein per meal, 3–5 meals per day.
Best Protein Sources
| Food | Serving | Protein | Calories | Notes |
|---|---|---|---|---|
| Whey isolate | 30 g scoop | 25 g | 110 | Fastest absorbing; highest leucine |
| Chicken breast | 100 g | 31 g | 165 | Lean, versatile |
| Turkey breast | 100 g | 29 g | 135 | Very lean |
| Cottage cheese (1%) | 1 cup | 28 g | 163 | Slow-digesting casein |
| Greek yogurt (non-fat) | 1 cup | 23 g | 130 | Note: regular Greek yogurt is ~10 g/100 g; non-fat strains are higher |
| Salmon | 100 g | 25 g | 208 | Omega-3s included |
| Tuna (canned in water) | 100 g | 25 g | 116 | Very high protein per calorie |
| Lean beef (sirloin) | 100 g | 27 g | 180 | Iron, zinc, B12 |
| Eggs | 2 large | 12 g | 143 | Complete amino acids |
| Egg whites | 1 cup | 26 g | 126 | Fat-free protein |
| Tofu (firm) | 100 g | 15–17 g | 144 | Not soft/silken — those are lower protein |
| Tempeh | 100 g | 19 g | 192 | Fermented soy; well absorbed |
| Lentils (cooked) | 1 cup | 18 g | 230 | Pair with grains for full amino profile |
| Black beans (cooked) | 1 cup | 15 g | 227 | Also high in fiber |
| Quinoa (cooked) | 1 cup | 8 g | 222 | Complete protein; lower density |
Protein Distribution Across the Day
Total daily protein matters most, but spreading it across meals improves muscle protein synthesis:
| Total Protein | 3 Meals | 4 Meals | 5 Meals |
|---|---|---|---|
| 120 g | 40 g | 30 g | 24 g |
| 150 g | 50 g | 38 g | 30 g |
| 180 g | 60 g | 45 g | 36 g |
| 210 g | 70 g | 53 g | 42 g |
Timing Basics
- Pre-workout: 20–30 g protein 2–3 hours before training — or a meal that includes protein.
- Post-workout: 20–40 g within 2 hours of training. The "anabolic window" is actually 4–6 hours, so don't stress about the first 30 minutes.
- Pre-sleep: 30–40 g of slow-digesting protein (casein, cottage cheese, Greek yogurt) supports overnight recovery.
- Throughout the day: aim for 25–40 g per meal, spaced 3–5 hours apart.
Protein for Older Adults
Adults over 65 need more protein than younger adults, not less. Aging reduces the muscle-building response to protein (a phenomenon called anabolic resistance), so:
- Target 1.2–1.6 g/kg/day (higher than the 0.8 g/kg RDA)
- Aim for 30–40 g per meal — larger doses may be needed to reach the leucine threshold
- Combine with resistance training — protein alone isn't enough to preserve muscle
- Choose high-quality sources — animal proteins and dairy have the strongest effect
- Consider a whey or casein supplement if appetite is limited
Guidelines from PROT-AGE (Bauer 2013) and ESPEN (Deutz 2014) support these recommendations for preventing sarcopenia and frailty.
Protein and Kidney Health
The claim that high protein damages healthy kidneys is a myth. The evidence:
- Healthy kidneys: intakes up to 2.8 g/kg show no adverse effects on kidney function in long-term studies (Devries 2018).
- Existing kidney disease: protein restriction may be necessary — but this must be set by a nephrologist or dietitian.
- Hydration: higher protein raises urea production. Drink 2.5–3.5 L of water per day.
- Single kidney or stone history: consult your doctor before significantly increasing intake.
Common Protein Myths
| Myth | Reality |
|---|---|
| You can only absorb 30 g per meal | You absorb all protein eaten — the question is what maximally stimulates MPS (25–40 g) |
| You must eat protein within 30 minutes of training | The anabolic window is 4–6 hours; total daily protein matters more |
| High protein damages kidneys | No evidence of harm in healthy kidneys up to 2.8 g/kg |
| Plant proteins can't build muscle | They can — with 20–30% higher intake and blended sources |
| Older adults need less protein | They need more (1.2–1.6 g/kg) to counteract anabolic resistance |
| Protein powder is necessary | Whole foods can meet all needs; shakes are just convenient |
Frequently Asked Questions About Daily Protein
How much protein should I eat per day?
For most adults: 1.2–1.6 g/kg for general health and maintenance, 1.6–2.2 g/kg for muscle building, 1.8–2.4 g/kg for weight loss with resistance training, and 1.2–1.6 g/kg for older adults (65+). Use the calculator above for a personalized number.
Can I eat too much protein?
For healthy people, no — intakes up to 2.8 g/kg show no kidney harm. Very high protein (>3 g/kg) doesn't add benefit for muscle building and may cause digestive discomfort. If you have kidney disease, consult your doctor.
Do I need protein supplements?
No. Whole foods can meet all protein needs. Whey, casein, and plant protein powders are convenient options when appetite is low or time is short — not necessary.
How does protein help with weight loss?
Protein preserves muscle in a deficit, increases satiety, and has a higher thermic effect (20–30% of its calories are burned during digestion). It doesn't magically burn fat — but it makes a calorie deficit easier to sustain and better preserves muscle.
What about plant-based protein?
Plant proteins work but have lower DIAAS scores (20–30% lower on average). Aim for 20–30% higher total protein, use blended sources (pea + rice + soy), and consider supplementing with B12 and creatine. Soy and pea isolates have the best plant protein quality.
How does age affect protein needs?
Older adults need more protein, not less — 1.2–1.6 g/kg per day, with 30–40 g per meal. Aging reduces the muscle-building response to protein (anabolic resistance), so larger doses are needed to trigger MPS.
Does protein timing matter?
Timing matters less than total daily intake. Aim for 25–40 g per meal, 3–5 meals per day, with one meal within a few hours of training. The "anabolic window" is 4–6 hours, not 30 minutes.
What if I eat more protein than my target?
Extra protein calories still count toward daily calories. If you're hitting your target and staying within your calorie budget, occasional protein overshoots are self-correcting — protein is very satiating and hard to overeat.
What if I can't hit my protein target?
Use protein shakes, Greek yogurt, cottage cheese, egg whites, or tuna — all high protein, low calorie, easy to consume. If low appetite is persistent, talk to your doctor.
Is protein important if I don't exercise?
Yes. Even without exercise, adequate protein supports muscle maintenance, immune function, bone health, and satiety. Sedentary adults should still aim for 0.8–1.2 g/kg.
Does protein from plants count the same as protein from animals?
Gram for gram, plant protein has slightly less anabolic effect because of lower DIAAS and leucine content. Practical fix: eat 20–30% more total plant protein, or blend plant sources with soy or dairy.
How do I calculate protein from food labels?
Food labels list grams of protein per serving. Multiply by the number of servings you eat. For meat and fish, estimate ~25 g protein per 100 g cooked. For eggs, ~6 g per large egg. For Greek yogurt, ~15–23 g per cup.
Related Protein and Nutrition Tools
- Protein Calculator for Muscle Building — muscle gain targets
- How Much Protein Per Day to Lose Weight — cutting targets
- Macro Calculator — full macro plan
- Daily Calorie Calculator — calorie targets
- Calorie Deficit Calculator — plan a deficit
- TDEE Calculator — daily energy expenditure
- BMR Calculator — basal metabolic rate
- Maintenance Calorie Calculator — stay at weight
- BMI Calculator — body mass index
- Body Fat Percentage Calculator — composition tracking
When to Consult a Professional
This Daily Protein Intake Calculator provides an educational estimate based on published sports nutrition and clinical research. It does not diagnose or treat any medical condition. Consult a physician or registered dietitian before significantly increasing protein intake if you have chronic kidney disease, a single kidney, a history of kidney stones, liver disease, or any metabolic disorder. For older adults, pregnant women, and competitive athletes, personalized guidance from a clinician or sports dietitian can substantially improve outcomes.