Free Protein Calculator
Find out exactly how much protein you need daily based on your body and goals. Science-backed recommendations in 30 seconds.
How Much Protein Do You Need?
The amount of protein you need depends on several factors: your body weight, activity level, age, and fitness goals. Here's a quick overview:
| Goal / Situation | Protein per lb | Protein per kg |
|---|---|---|
| Sedentary adult (RDA minimum) | 0.36g | 0.8g |
| Active adult / general fitness | 0.5-0.7g | 1.2-1.6g |
| Building muscle | 0.7-1g | 1.6-2.2g |
| Losing fat (preserve muscle) | 0.8-1.2g | 1.8-2.7g |
| Athlete / intense training | 0.9-1.2g | 2.0-2.7g |
| Elderly (prevent muscle loss) | 0.5-0.7g | 1.2-1.6g |
Why Protein Matters
Protein is essential for virtually every process in your body:
Builds & Repairs Muscle
Provides amino acids needed for muscle protein synthesis — essential for building and maintaining muscle mass.
Burns More Calories
Protein has the highest thermic effect of food (TEF) — your body burns 20-30% of protein calories just digesting it.
Increases Satiety
Protein is the most filling macronutrient. High-protein diets reduce hunger and cravings.
Supports Recovery
Essential for repairing exercise-induced muscle damage and supporting immune function.
Protein for Weight Loss
When losing weight, protein becomes even more important. Here's why you need more protein during a calorie deficit:
- Preserves muscle mass — Without adequate protein, up to 25% of weight lost can be muscle[1].
- Keeps you full — Protein reduces appetite and cravings, making your diet easier to stick to.
- Burns more calories — The thermic effect of protein means you burn more calories digesting it.
- Maintains metabolic rate — Preserving muscle prevents metabolic slowdown during dieting.
Recommendation: For weight loss, aim for 0.8-1.2g of protein per pound of body weight. This is higher than maintenance because your body needs extra amino acids to preserve muscle during a deficit. Read our full weight loss guide →
Protein for Muscle Building
Building muscle requires a combination of resistance training and adequate protein. The research is clear:
- Optimal intake: 0.7-1g per pound — Multiple meta-analyses show this range maximizes muscle protein synthesis[3].
- More isn't necessarily better — Intakes above 1g/lb don't provide additional muscle-building benefits for most people.
- Timing matters less than total — Focus on hitting your daily target; the "anabolic window" is much wider than once thought.
- Spread it throughout the day — 20-40g per meal optimizes muscle protein synthesis.
Recommendation: For muscle building, aim for 0.7-1g of protein per pound of body weight. Combine with a slight calorie surplus and progressive resistance training. Read our muscle gain guide →
Protein Timing: How to Spread It Out
Research suggests spreading protein across meals is more effective than consuming it all at once:
| Daily Total | Per Meal (4 meals) | Per Meal (3 meals) |
|---|---|---|
| 100g | 25g | 33g |
| 130g | 32g | 43g |
| 150g | 37g | 50g |
| 180g | 45g | 60g |
| 200g | 50g | 67g |
Key points:
- Aim for at least 20g per meal to trigger muscle protein synthesis.
- Going above 40g per meal may not provide additional muscle-building benefits (but it's not wasted).
- If you eat fewer meals, each meal needs more protein.
- Post-workout: Eating protein within a few hours of training is beneficial, but the window is wider than the "30 minutes" myth suggests.
Best Protein Sources
Not all protein is created equal. "Complete" proteins contain all essential amino acids, while "incomplete" proteins may be lacking one or more:
🥇 Complete Protein Sources (Animal)
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Chicken breast | 4 oz cooked | 31g | 165 |
| Ground beef (90% lean) | 4 oz cooked | 23g | 200 |
| Salmon | 4 oz cooked | 25g | 233 |
| Eggs | 2 large | 12g | 156 |
| Greek yogurt | 1 cup | 17g | 130 |
| Cottage cheese | 1 cup | 28g | 220 |
| Whey protein | 1 scoop | 24g | 120 |
🌱 Plant-Based Protein Sources
| Food | Serving | Protein | Calories |
|---|---|---|---|
| Tofu (firm) | 4 oz | 10g | 94 |
| Tempeh | 4 oz | 21g | 222 |
| Lentils | 1 cup cooked | 18g | 230 |
| Black beans | 1 cup cooked | 15g | 227 |
| Quinoa | 1 cup cooked | 8g | 222 |
| Edamame | 1 cup | 17g | 189 |
| Pea protein powder | 1 scoop | 21g | 100 |
For plant-based eaters: Combine different protein sources throughout the day to ensure you get all essential amino acids. Soy products (tofu, tempeh, edamame) are complete proteins.
Do You Need Protein Powder?
Short answer: No, but it can help.
Protein powder is not necessary if you can meet your targets through whole foods. However, it can be useful when:
- You have high protein needs and struggle to eat enough food
- You need a convenient post-workout option
- You're traveling or have limited meal prep time
- You're vegetarian/vegan and need to boost intake
Best options:
- Whey protein — Fast-absorbing, high leucine content, great for post-workout
- Casein protein — Slow-absorbing, good before bed
- Pea/rice protein blend — Best plant-based option with complete amino acid profile
Common Protein Myths
❌ Myth: "Too much protein damages your kidneys"
Truth: For healthy individuals, high protein intake (up to 1.5g/lb) is safe. This myth comes from recommendations for people with existing kidney disease. Multiple studies show no kidney harm from high protein in healthy people[4].
❌ Myth: "You can only absorb 30g of protein per meal"
Truth: Your body can digest and absorb much more than 30g. The "30g" comes from muscle protein synthesis optimization — eating more won't build MORE muscle, but it's not wasted. Excess protein is used for energy or other bodily functions.
❌ Myth: "High protein makes you bulky"
Truth: Protein alone doesn't cause muscle bulk. You need consistent heavy training and a calorie surplus to build significant muscle. Protein supports whatever training you're doing — it doesn't create bulk by itself.
❌ Myth: "You must eat protein within 30 minutes after working out"
Truth: The "anabolic window" is much wider than 30 minutes. As long as you eat protein within a few hours of training (before or after), you're fine. Total daily intake matters more than precise timing.
Frequently Asked Questions
Everything you need to know about protein intake
How much protein do I need per day?
The general recommendation is 0.7-1g of protein per pound of body weight for active individuals. Sedentary adults need at least 0.36g per pound (the RDA). For weight loss, aim for 0.8-1.2g per pound to preserve muscle. For muscle gain, 0.7-1g per pound is optimal.
How much protein should I eat to lose weight?
For weight loss, aim for 0.8-1.2g of protein per pound of body weight. Higher protein intake helps preserve muscle mass during a calorie deficit, increases satiety (keeping you fuller longer), and has a higher thermic effect (burns more calories during digestion).
How much protein do I need to build muscle?
Research shows 0.7-1g of protein per pound of body weight is optimal for muscle building. Eating more than 1g per pound hasn't been shown to provide additional muscle-building benefits in most studies, though it won't hurt.
Can I eat too much protein?
For healthy individuals, high protein intake (up to 1.5g per pound) is safe. However, those with kidney disease should limit protein. Excess protein beyond what your body can use for muscle building will be used for energy or stored, but it won't harm healthy kidneys.
What are the best sources of protein?
Complete protein sources include: chicken, turkey, beef, fish, eggs, dairy (Greek yogurt, cottage cheese), and soy products. Plant sources like legumes, quinoa, and nuts are also good but may need to be combined. Aim for variety to get all essential amino acids.
How much protein should I eat per meal?
Research suggests 20-40g of protein per meal optimally stimulates muscle protein synthesis. For most people, aim for 25-40g per meal, spread across 3-4 meals. Eating more than 40g in one sitting won't hurt, but may not provide additional muscle-building benefits.
Do I need protein powder?
No, protein powder isn't necessary if you can meet your targets through whole foods. However, it's a convenient option if you struggle to hit your protein goals. Whey protein is particularly effective post-workout due to fast absorption.
Should I eat protein before or after workouts?
Both are beneficial, but total daily protein matters most. Aim to eat protein within a few hours before and after training. The "anabolic window" isn't as narrow as once thought — just ensure you're eating protein-rich meals throughout the day.
References
- Cava E, Yeat NC, Mittendorfer B. Preserving Healthy Muscle during Weight Loss. Adv Nutr. 2017;8(3):511-519. PubMed
- Longland TM, Oikawa SY, Mitchell CJ, Devries MC, Phillips SM. Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss. Am J Clin Nutr. 2016;103(3):738-746. PubMed
- Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384. PubMed
- Devries MC, Sithamparapillai A, Brimble KS, Banfield L, Morton RW, Phillips SM. Changes in Kidney Function Do Not Differ between Healthy Adults Consuming Higher- Compared with Lower- or Normal-Protein Diets. J Nutr. 2018;148(11):1760-1775. PubMed