Protein Calculator
Calculate your daily protein needs by goal — muscle building, fat loss, or general health. Includes a per-meal breakdown, food sources, and a protein timing guide.
1.6-2.2g/kg
By Goal
3-6
Meals/Day
Free
Instant Result
Your Details
If provided, protein is also calculated from lean body mass for a more precise target at higher body fat levels.
Daily Protein Target
143g
Muscle Building (1.6-2.2 g/kg)
Range: 120-165 g/day
143g/day
Daily Target
1.9g/kg
g/kg Used
48g × 3
Per Meal
570 kcal
Protein Cal
Protein Needs by Goal
Minimum (RDA)
0.8 g/kg
60g
General Fitness
1.2-1.6 g/kg
105g
Muscle Building— Your Goal
1.6-2.2 g/kg
143g
Fat Loss
2-2.4 g/kg
165g
Endurance
1.2-1.6 g/kg
105g
Complete vs Incomplete Proteins
Complete Proteins (all 9 EAAs)
Whole Egg
PDCAAS 1.0 · 6g per egg
Chicken Breast
PDCAAS 0.92 · 31g per 100g
Beef (lean)
PDCAAS 0.92 · 26g per 100g
Salmon / Tuna
PDCAAS 0.94 · 22-26g per 100g
Whey Protein
PDCAAS 1.0 · 24g per scoop
Greek Yogurt
PDCAAS 1.0 · 17g per 170g
Incomplete Proteins (combine for completeness)
Black Beans
Low in methionine · 15g per cup
Brown Rice
Low in lysine · 5g per cup
Peanut Butter
Low in methionine · 8g per 2 tbsp
Hemp Seeds
Near-complete · 10g per 3 tbsp
Whole Wheat Bread
Low in lysine · 4g per slice
Corn
Low in tryptophan · 5g per cup
Complementary proteins tip: beans + rice, hummus + pita, peanut butter + whole wheat bread — pairs like these provide all essential amino acids without needing meat.
Protein Per Meal
Breakfast
48g
Eggs + Greek yogurt + cottage cheese
Lunch
48g
Chicken breast + legumes
Dinner
48g
Beef, salmon, or tofu + vegetables
Protein Timing for Muscle Growth
Morning
Break the overnight fast to stop muscle protein breakdown.
31g
Pre-Workout
A mixed meal 1-3 hours before training so digestion doesn't compete with the session.
29g
Post-Workout
Fast-digesting protein within about 60 minutes of finishing.
31g
Dinner
Usually the largest meal of the day — slower-digesting sources work well here.
30g
Pre-Sleep
Casein or cottage cheese releases amino acids slowly overnight.
21g
Protein Content of Common Foods (per 100g)
Chicken Breast
31g
Turkey Breast
29g
Tuna (canned)
26g
Beef (lean)
26g
Peanut Butter
25g
Salmon
25g
Tempeh
19g
Eggs (whole)
13g
Edamame
11g
Cottage Cheese
11g
Greek Yogurt
10g
Lentils (cooked)
9g
Black Beans (cooked)
9g
Tofu (firm)
8g
How Much Protein Do You Need?
Protein needs scale with bodyweight and activity, not just total calories. Every meal containing protein triggers muscle protein synthesis (MPS) — the process that repairs and builds muscle tissue after training — but the amount needed to maximize that response rises with how much muscle you’re asking your body to build or maintain. Protein is also the most satiating macronutrient, which is part of why higher-protein diets tend to be easier to stick to. Pair this with our macro calculator for a full carb and fat breakdown, or our TDEE calculator to set your total calorie target first.
Protein Targets by Goal (grams per kg bodyweight)
Sedentary / General Health: 0.8 g/kg — the RDA minimum, not an active-lifestyle targetGeneral Fitness / Recreational Exercise: 1.2-1.6 g/kg — light-to-moderate trainingMuscle Building: 1.6-2.2 g/kg — resistance training 3-5x/week (this calculator targets 1.8-2.0 g/kg)Fat Loss (Preserve Muscle): 2.0-2.4 g/kg — higher than maintenance to protect lean mass in a deficitEndurance Athlete: 1.2-1.6 g/kg — repair of exercise-induced muscle breakdownLean Mass Method: Lean Mass (kg) = Weight × (1 − Body Fat %) → Protein = 2.0-2.6 g/kg LBM💪
Muscle Building
Resistance training breaks down muscle fibers; protein supplies the amino acids used to rebuild them larger. Intakes above roughly 2.2 g/kg rarely add more benefit — consistent training does the rest.
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Fat Loss (Preserve Muscle)
In a calorie deficit, your body will burn some muscle for energy unless protein intake is high enough to signal it to spare lean tissue. This is the one goal where protein needs rise, not fall.
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Endurance Training
Long training sessions cause ongoing micro-damage to muscle fibers. Extra protein here mostly supports repair and recovery between sessions rather than driving new muscle growth.
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General Health
Even without a training goal, adequate protein supports enzyme and hormone production, immune function, and keeps you fuller for longer — one reason it's the macro most linked to appetite control.
— FAQ