Protein Calculator
Estimate your ideal daily protein intake for maintenance, fat loss, muscle gain, or athletic performance. Get a practical grams-per-day target and easy per-meal breakdowns.
Daily Protein Goal
86g
Range: 73 to 98g
Protein per kg
1.05 g/kg
General maintenance
Protein % of Calories
14%
Based on a rough maintenance calorie estimate
3 meals per day
29g / meal
4 meals per day
21g / meal
5 meals per day
17g / meal
Protein food reference
Quick serving ideas to help you hit your target.
| Food | Protein per serving |
|---|---|
| Chicken breast (3 oz cooked) | 26g |
| 2 large eggs | 12g |
| Greek yogurt (1 cup) | 20g |
| Tofu (1/2 block) | 18g |
| Salmon (3 oz cooked) | 22g |
| Whey protein (1 scoop) | 24g |
| Lentils (1 cup cooked) | 18g |
| Cottage cheese (1 cup) | 25g |
| Tuna (1 can) | 27g |
| Edamame (1 cup) | 17g |
How to Use
- Enter your body weight and choose pounds or kilograms.
- Select your goal, activity level, age, and gender.
- Review your recommended protein range and midpoint daily target.
- Use the meal breakdown and food reference table to turn the number into an actual eating plan.
Frequently Asked Questions
How much protein do I need per day?
Most adults need at least 0.8 grams of protein per kilogram of body weight, while active people often do better around 1.2 to 1.7 g/kg. Muscle-building phases commonly fall between 1.6 and 2.2 g/kg.
Is more protein better for building muscle?
Up to a point, yes. Higher protein intake can support muscle repair and growth, but benefits usually level off beyond about 2.2 g/kg for most people. Total calories, resistance training, sleep, and consistency still matter a lot.
Should I spread protein across the day?
Usually yes. Dividing your protein into 3 to 5 meals can make it easier to hit your target and may support muscle protein synthesis better than eating almost all of it in one meal.
Does age affect protein needs?
Often it does. Older adults may benefit from somewhat higher protein intake to help preserve muscle mass and function, especially during weight loss or reduced activity.