Daily Protein Intake Calculator

How the calculation works#

A protein target is not a single number but a range of grams per kilogram of body weight. The calculator takes a base range from your activity level and shifts it for your goal.

• Sedentary — 0.8–1.0 g/kg. The lower bound is the RDA: the minimum at which the average healthy person avoids deficiency, not an optimum for wellbeing or body composition.
• Regular training — 1.2–1.6 g/kg. The general recommendation for physically active people.
• Strength, building or keeping muscle — 1.6–2.2 g/kg. The upper bound applies in a calorie deficit and during active gaining.

A calorie deficit adds a margin to preserve muscle; muscle gain sits at the top of the range. After 65 the lower bound never drops below 1.0 g/kg regardless of activity.

Weight, kg

Age, years

Sex

MaleFemale

ActivitySedentaryRegular trainingEndurance — running, cycling, swimmingStrength — building or keeping muscle

GoalMaintenanceFat loss (calorie deficit)Muscle gain

Protein per day

105 gWorking range is 90–120 g per day.

That is 1.2–1.6 g per kilogram of body mass.

How to split it across meals

About 4 servings of 25 g. A dose of 0.3–0.4 g/kg per meal maximally stimulates muscle protein synthesis; much more in one sitting adds little.

What covers the mid-range

Chicken breast, 100 g

31 g

Cottage cheese 5%, 100 g

17 g

Two eggs

13 g

Cooked lentils, 100 g

9 g

Greek yogurt, 100 g

10 g

Tofu, 100 g

8 g

Protein, 1 scoop

24 g

This range is for healthy adults. In chronic kidney disease protein is restricted and the target comes from a doctor — it can be considerably lower. Pregnancy, dialysis and some conditions also change the need.

How to spread protein across the day#

Total daily intake matters more than distribution, but distribution helps: muscle protein synthesis is maximally stimulated by a serving of about 0.3–0.4 g/kg in one sitting. In practice that means 3–5 protein-containing meals rather than the whole day's protein at dinner.

The "only 30 g per meal" rule is a myth. The body absorbs essentially all protein; the point is only that above 0.3–0.4 g/kg the extra stimulation of muscle protein synthesis is small. What you eat is not lost — it serves other functions.

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What covers the target#

Food	Protein	Serving
Chicken breast	31 g	100 g
Whey protein	24 g	1 scoop
Cottage cheese 5%	17 g	100 g
Greek yogurt	10 g	100 g
Eggs	13 g	2 pcs
Cooked lentils	9 g	100 g
Tofu	8 g	100 g

Plant sources are lower in protein and less balanced in amino acids, so on a plant-based diet the total target is raised by about 10% and the variety of sources matters more.

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Who this does not apply to#

In chronic kidney disease protein is restricted and the target comes from a doctor — it can be considerably lower than the calculated range. Pregnancy, dialysis, phenylketonuria and several metabolic conditions are handled separately. In all of these, the calculator is not a guide.