Protein Calculator

How Much Protein Do I Need?

Protein is the essential building block for muscle tissue, enzymes, and hormones. Your optimal daily intake depends heavily on your activity level and fitness goals. This protein calculator uses evidence-based formulas to determine your requirements.

Standard Protein Guidelines

While the RDA (Recommended Dietary Allowance) suggests 0.8 grams per kilogram of body weight (0.36g/lb), this is merely the minimum to prevent deficiency in sedentary people. Active individuals need significantly more.

• Sedentary: 0.8 - 1.0 g/kg (0.36 - 0.45 g/lb). Basic health maintenance.
• Endurance Athletes: 1.2 - 1.4 g/kg (0.54 - 0.64 g/lb). To repair tissue damage from sustained cardio.
• Strength / Muscle Gain: 1.6 - 2.2 g/kg (0.73 - 1.0 g/lb). Critical for maximizing muscle hypertrophy (growth).
• Fat Loss: 1.8 - 2.7 g/kg (0.8 - 1.2 g/lb). High protein intake helps spare muscle mass when in a calorie deficit and increases satiety.

Protein for Muscle Gain vs. Fat Loss

Interestingly, you often need more protein when cutting fat than when bulking. When you are in a calorie deficit, your body is more prone to breaking down muscle for energy. High protein intake signals the body to preserve lean mass.

When bulking, carbohydrates and fats are usually higher to support energy, so protein can be slightly lower (relative to body weight) compared to a strict cutting phase, though it should still be high.

High Protein Foods

To hit your daily target, focus on protein-dense foods:

• Lean Meats: Chicken breast, turkey, lean beef.
• Fish: Tuna, salmon, tilapia.
• Dairy: Greek yogurt, cottage cheese, whey protein.
• Plant-Based: Lentils, chickpeas, tofu, tempeh, seitan.

To see how protein fits into your overall diet, check out our Macro Calculator or calculate your total energy needs with the Maintenance Calories Calculator.