Protein Intake Calculator

The Protein Intake Calculator tells you exactly how much protein you should eat each day based on your body weight, activity level, and fitness goal. Protein is the most important macronutrient for body composition — it builds and repairs muscle tissue, supports immune function, and keeps you fuller for longer.

Recommendations vary significantly by goal. The minimum recommended intake for a sedentary adult is 0.8 g per kg of body weight — but this is a floor, not a target. Research consistently shows that people who exercise, especially those doing resistance training, benefit from significantly higher intake:

• Fat loss — Higher protein (1.8–2.4 g/kg) preserves muscle while in a calorie deficit, preventing the muscle loss that slows metabolism.
• Muscle building — Studies support 1.6–2.2 g/kg as the optimal range for maximising muscle protein synthesis when combined with resistance training.
• Athletic performance — Athletes with high training volumes may benefit from up to 2.6 g/kg to support recovery.

Protein intake above roughly 2.8 g/kg shows no additional muscle-building benefit for most people. Spreading your protein across 3–5 meals per day optimises muscle protein synthesis better than consuming it all at once.

Example

Take a 75 kg person who trains 4 days a week and wants to build muscle. Their activity level is "moderately active" and goal is "build muscle."

Using a multiplier of 2.2 g/kg: 75 × 2.2 = 165g of protein per day.

To hit 165g daily, they could combine:

• 200g chicken breast → ~62g protein
• 200g Greek yogurt → ~20g protein
• 3 whole eggs → ~19g protein
• 1 scoop whey protein → ~25g protein
• 150g cottage cheese → ~17g protein
• 150g canned tuna → ~39g protein

That adds up to ~182g — slightly above target, which is fine. Use the food table in the calculator as a starting guide and track intake with a food diary for the first few weeks until you know your portions intuitively.