Protein Calculator
Calculate how much protein you need per day based on weight and fitness goals.
lbs
Daily Protein
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Per Meal (3 meals) —
Protein Calories —
How to Use This Calculator
Enter your weight in pounds and select your fitness goal. The calculator shows your daily protein target, per-meal amounts for 3 meals, and total protein calories.
Formula
Daily protein = body weight (kg) × protein factor
Factors: Sedentary 0.8 | Maintain 1.2 | Build muscle 1.6 | Endurance athlete 1.4 g/kg
Factors: Sedentary 0.8 | Maintain 1.2 | Build muscle 1.6 | Endurance athlete 1.4 g/kg
Example
Example: A 170 lb (77 kg) person building muscle: 77 × 1.6 = 123g protein/day, or ~41g per meal across 3 meals (492 calories from protein).
Frequently Asked Questions
- The RDA is 0.8g per kg of body weight for sedentary adults. Active individuals need 1.2-1.6g/kg, and those building muscle may benefit from 1.6-2.2g/kg.
- For healthy individuals, protein intakes up to 2.2g/kg are well-tolerated. Those with kidney disease should consult a doctor. Very high protein (>3g/kg) shows no additional muscle-building benefit.
- Spreading protein evenly across meals (25-40g per meal) optimizes muscle protein synthesis. Post-workout protein within 2 hours supports recovery.
- Chicken breast (31g/100g), eggs (6g each), Greek yogurt (17g/cup), lentils (18g/cup), tofu (20g/cup), and whey protein powder (25g/scoop).