Protein Intake
Daily protein target
About This Calculator
Protein is the most important macronutrient for body composition — it builds and repairs muscle, supports immune function, and provides the highest satiety per calorie. Requirements depend on body weight, training status, age, and goals. The sedentary minimum is 0.8g/kg, but this is far below optimal for active individuals.
Formula
Sedentary adults: 0.8g protein per kg body weight
Recreational athletes: 1.2-1.6g per kg
Building muscle: 1.6-2.2g per kg
Cutting (fat loss, preserving muscle): 2.0-2.4g per kg
Protein calories: 4 kcal per gram
Example Calculation
80 kg person training 4x/week for muscle growth
- Protein target = 80 × 1.8 = 144g/day
- Calories from protein = 144 × 4 = 576 kcal/day
- Spread across meals: 144g ÷ 4 meals = 36g per meal
Target: ~144g protein/day (576 kcal from protein)
Daily Protein Targets by Weight and Goal
| Weight | Sedentary (0.8g) | Active (1.4g) | Muscle Gain (1.8g) | Cutting (2.2g) |
|---|---|---|---|---|
| 60 kg | 48g | 84g | 108g | 132g |
| 70 kg | 56g | 98g | 126g | 154g |
| 80 kg | 64g | 112g | 144g | 176g |
| 90 kg | 72g | 126g | 162g | 198g |
| 100 kg | 80g | 140g | 180g | 220g |
Frequently Asked Questions
Is too much protein harmful?
For healthy people with normal kidney function, high protein intake (2-3g/kg) is safe. The concern about kidney damage applies to people with pre-existing kidney disease. Excessive protein that pushes you over your calorie target will be stored as fat, like any other macronutrient.
What are the best protein sources?
Complete proteins (containing all essential amino acids): meat, poultry, fish, eggs, dairy. Plant-based complete proteins: soy, quinoa, buckwheat. Plant proteins (incomplete alone but complementary): beans, lentils, rice, nuts. Protein quality matters — animal proteins are generally more bioavailable.
When should I eat protein?
Protein timing matters less than total daily intake. However, spacing protein evenly across meals (every 3-4 hours) and consuming 20-40g within 2 hours of training supports muscle protein synthesis. Pre-sleep casein protein may also enhance overnight muscle recovery.
What is a complete protein?
A complete protein contains all 9 essential amino acids in sufficient quantities. Animal products are generally complete proteins. Plant proteins are often low in one or more essential amino acids (e.g., lysine in grains, methionine in legumes), but combining plant proteins throughout the day easily meets all needs.