Protein Calculator - Daily Protein Intake Calculator for Muscle Gain, Fat Loss, and Maintenance with Personalized Recommendations
Protein Calculator
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Based on your weight, activity level, and fitness goals
Understanding Protein Requirements
What is Protein and Why Do You Need It?
Protein is one of the three macronutrients (along with carbohydrates and fats) essential for human health. It's made up of amino acids, which are the building blocks of muscle, skin, hair, nails, and many other tissues in your body.
Protein plays crucial roles in: building and repairing muscle tissue, supporting immune function, producing enzymes and hormones, maintaining healthy skin and hair, providing energy when carbs are limited, and promoting satiety (feeling full).
Protein Requirements by Fitness Goal
Cutting (Fat Loss) - 2.2g per kg
Higher protein intake during calorie deficit helps preserve muscle mass while losing fat.
- Preserves lean muscle during calorie deficit
- Increases satiety and reduces hunger
- Boosts metabolism (thermic effect of food)
- Example: 70kg person needs 154g protein/day
Maintenance - 2.0g per kg
Standard protein intake for maintaining current muscle mass and body composition.
- Supports muscle maintenance and recovery
- Optimal for general health and fitness
- Balanced approach for active individuals
- Example: 70kg person needs 140g protein/day
Bulking (Muscle Gain) - 1.8g per kg
Moderate protein allows room for more carbohydrates and fats needed for muscle growth.
- Supports muscle protein synthesis
- Allows higher carb intake for energy
- Sufficient for muscle growth in calorie surplus
- Example: 70kg person needs 126g protein/day
Complete Protein Sources
| Food Source | Protein (per 100g) | Common Serving | Protein per Serving |
|---|---|---|---|
| 🍗 Chicken Breast | 31g | 200g (7oz) | 62g |
| 🐟 Salmon | 25g | 150g (5oz) | 38g |
| 🥩 Lean Beef | 26g | 150g (5oz) | 39g |
| 🥚 Eggs | 13g | 1 large egg (50g) | 6.5g |
| 🧈 Firm Tofu | 17g | 100g (3.5oz) | 17g |
| 🫘 Black Beans | 21g | 1 cup (172g) | 36g |
| 🥛 Greek Yogurt | 10g | 1 cup (200g) | 20g |
| 🧀 Cottage Cheese | 11g | 1 cup (226g) | 25g |
Protein Timing for Optimal Results
Post-Workout (Most Important)
Consume 20-40g protein within 2 hours of exercise to maximize muscle protein synthesis and recovery. This is the most critical time for protein intake.
Throughout the Day
Distribute protein evenly across 4-6 meals (every 3-4 hours) for sustained muscle protein synthesis. Aim for 20-40g per meal.
Before Bed
Consuming 20-40g slow-digesting protein (casein) before bed can support overnight muscle recovery and prevent muscle breakdown.
Frequently Asked Questions
How much protein do I need per day?
Daily protein needs depend on your weight, activity level, and fitness goals. General guidelines: Cutting (fat loss): 2.2g per kg body weight (1.0g per lb), Maintenance: 2.0g per kg (0.9g per lb), Bulking (muscle gain): 1.8g per kg (0.8g per lb). Example: A 180 lb person cutting needs 180g protein/day. Athletes and very active individuals may need 2.2-2.5g per kg. Use our calculator for personalized recommendations based on your specific goals.
How much protein per kg for muscle gain?
For muscle gain (bulking), aim for 1.6-2.2g protein per kg body weight (0.7-1.0g per lb). Most research suggests 1.8g per kg (0.8g per lb) is optimal for muscle growth. Example: A 80kg person needs 144g protein/day for bulking. Higher protein (2.0-2.2g/kg) may be beneficial during calorie surplus for maximum muscle protein synthesis. Distribute protein evenly across 4-6 meals for optimal absorption.
How much protein per day for weight loss?
For weight loss (cutting), aim for 2.2-2.5g protein per kg body weight (1.0-1.1g per lb) to preserve muscle mass during calorie deficit. Example: A 70kg person cutting needs 154-175g protein/day. Higher protein during cutting helps: preserve lean muscle mass, increase satiety (feeling full), boost metabolism (thermic effect of food), maintain strength during diet. Distribute protein across 4-6 meals, especially post-workout, for optimal muscle preservation.
How much protein per meal?
Aim for 20-40g protein per meal for optimal muscle protein synthesis. Research shows 20-25g high-quality protein per meal maximizes muscle building. Example: If you need 150g protein/day across 5 meals, aim for 30g per meal. Post-workout meals should contain 20-40g protein within 2 hours of exercise. Distribute protein evenly throughout the day rather than consuming most at one meal. Higher protein meals (40-50g) may be beneficial for larger individuals or athletes.
What are the best protein sources?
Best complete protein sources (contain all essential amino acids): Animal sources: Chicken breast (31g per 100g), Salmon (25g per 100g), Lean beef (26g per 100g), Eggs (13g per egg), Greek yogurt (10g per 100g), Cottage cheese (11g per 100g). Plant sources: Tofu (17g per 100g), Black beans (21g per 100g), Lentils (9g per 100g), Quinoa (4g per 100g), Chickpeas (19g per 100g). For muscle building, prioritize complete proteins. Combine plant proteins (rice + beans) for complete amino acid profile.
Can you eat too much protein?
For most healthy individuals, protein intake up to 2.5g per kg body weight (1.1g per lb) is safe. Very high protein (>3g/kg) may cause: digestive issues (bloating, constipation), kidney strain (if pre-existing kidney disease), dehydration (increased water needs), nutrient imbalance (if replacing carbs/fats). However, healthy kidneys can handle high protein. Athletes often consume 2.5-3g/kg without issues. Drink plenty of water with high protein diets. Consult a doctor if you have kidney disease before increasing protein.
When should I eat protein for muscle growth?
Timing protein intake: Post-workout (most important): 20-40g protein within 2 hours of exercise maximizes muscle protein synthesis. Pre-workout: 15-25g protein 1-2 hours before exercise can help prevent muscle breakdown. Throughout the day: Distribute protein evenly across 4-6 meals (every 3-4 hours) for sustained muscle protein synthesis. Before bed: 20-40g slow-digesting protein (casein) can support overnight muscle recovery. Research shows total daily protein matters more than exact timing, but post-workout protein is most critical.
How much protein do women need?
Women need similar protein per kg body weight as men, but total amounts are lower due to typically smaller body size. Guidelines: Cutting: 2.2g per kg (1.0g per lb), Maintenance: 2.0g per kg (0.9g per lb), Bulking: 1.8g per kg (0.8g per lb). Example: A 60kg woman cutting needs 132g protein/day. Active women and athletes may need 2.0-2.5g per kg. Pregnant women need additional protein (1.1g per kg + 25g extra). Breastfeeding women need extra protein (1.1g per kg + 25g extra).