Protein Intake Calculator
Find out exactly how much protein you need every day to hit your fitness goals, with guidance from , personal fitness & nutrition coach.
Calculate Your Protein IntakeQuick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
Enter Your Details
Get your personalized protein range in seconds
Why You Can Trust This Calculator
Evidence-based formulas
Built on the Mifflin-St Jeor equation and protein ranges used by dietitians and strength coaches — not guesswork.
No data stored
Your numbers are calculated right in your browser and are never saved or sent anywhere.
Clear methodology
Every range shown here is explained below, so you know exactly how your result was calculated.
How to Use This Protein Intake Calculator
- 1
Enter your details
Add your gender, age, height and body weight so the calculator can personalize your result.
- 2
Pick your activity level
Choose how often you train each week, from sedentary to daily intense training.
- 3
Choose your goal
Select whether you want to maintain weight, lose fat or build muscle — protein needs shift with each goal.
- 4
Get your daily target
You'll get a gram range, a per-meal breakdown, and an estimated daily calorie need.
How Much Protein Do You Need Per Day?
Daily protein needs scale with body weight, activity level and goal. The table below shows commonly recommended ranges in grams of protein per kilogram of body weight.
| Goal / activity | Protein range |
|---|---|
| Sedentary / general health | 0.8 – 1.0 g/kg |
| Light activity | 1.2 – 1.4 g/kg |
| Weight loss (preserve muscle) | 1.6 – 2.2 g/kg |
| Muscle gain | 1.7 – 2.2 g/kg |
| Endurance / athlete training | 1.8 – 2.2 g/kg |
Protein Intake for Weight Loss
When you eat fewer calories than you burn, your body can break down muscle for energy alongside fat. A higher protein intake — typically 1.6g to 2.4g per kilogram of body weight — helps preserve lean muscle during a cut, keeps hunger in check thanks to protein's satiety effect, and slightly raises the number of calories burned digesting food.
Protein Intake for Muscle Gain
Building muscle requires a calorie surplus, consistent resistance training, and enough protein to fuel muscle repair — generally 1.6g to 2.2g per kilogram of body weight per day. Spreading protein evenly across 3–4 meals, rather than loading it into one meal, gives your body a steady supply of amino acids for muscle protein synthesis throughout the day.
Protein Intake for Women
Protein needs for women follow the same weight-based ranges as men, with a few life stages that call for extra intake. Pregnancy and breastfeeding both raise protein needs to support the baby's growth, while adequate protein after menopause helps offset the natural decline in muscle and bone density.
| Life stage | Recommended intake |
|---|---|
| General adult woman | 1.2 – 1.6 g/kg |
| Pregnancy | + ~25 g/day above baseline |
| Breastfeeding | + ~25 g/day above baseline |
| Post-menopause | 1.4 – 1.8 g/kg (supports bone & muscle) |
General guidance only — pregnant or breastfeeding women should confirm intake with their doctor or midwife.
Protein Intake on GLP-1 Medications (Ozempic, Wegovy, Mounjaro)
GLP-1 medications suppress appetite, so total food intake — and with it, protein intake — often drops sharply. Because a large share of weight lost on these medications can come from muscle if protein is neglected, many prescribers now recommend prioritizing protein-rich foods first at every meal and aiming for the higher end of the standard range (around 1.2g–1.6g per kilogram of body weight, or more if you also strength train).
- Eat protein first, before carbs or vegetables, at each meal.
- Favor high-protein, low-volume foods (eggs, Greek yogurt, whey, paneer) since appetite and portion sizes are reduced.
- Pair with light resistance training where possible to help protect muscle mass.
This is general information, not medical advice. Always follow the guidance of the doctor managing your prescription.
Protein Intake Examples for Real People
james_35
35 yrs · 85 kg · 178 cm
Very active (6-7 workouts/week) · Build Muscle
145–187 g
protein / day
~3,092 kcal/day maintenance
maria_28
28 yrs · 60 kg · 165 cm
Moderately active (3-5 workouts/week) · Lose Weight
96–132 g
protein / day
~2,062 kcal/day maintenance
priya_42
42 yrs · 70 kg · 160 cm
Lightly active (1-3 workouts/week) · Maintain Weight
84–98 g
protein / day
~1,827 kcal/day maintenance
robert_60
60 yrs · 90 kg · 175 cm
Sedentary (little to no exercise) · Maintain Weight
72–90 g
protein / day
~2,039 kcal/day maintenance
arjun_19
19 yrs · 65 kg · 172 cm
Athlete (intense daily training) · Build Muscle
124–156 g
protein / day
~3,107 kcal/day maintenance
sofia_50
50 yrs · 68 kg · 163 cm
Moderately active (3-5 workouts/week) · Lose Weight
109–150 g
protein / day
~1,996 kcal/day maintenance
High Protein Foods List
Use these everyday foods to hit your daily protein target.
| Food | Protein |
|---|---|
| Chicken breast (100 g) | 31 g |
| Greek yogurt (200 g) | 20 g |
| Eggs (2 large) | 13 g |
| Paneer / cottage cheese (100 g) | 18 g |
| Lentils, cooked (1 cup) | 18 g |
| Tofu (100 g) | 12 g |
| Tuna (100 g) | 26 g |
| Whey protein (1 scoop) | 24 g |
| Almonds (30 g) | 6 g |
| Milk (1 cup) | 8 g |