Protein Intake Calculator
Calculate recommended daily protein based on weight and goals.
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How This Protein Intake Calculator Works
This calculator uses established scientific formulas validated in peer-reviewed literature. All calculations run locally in your browser — no data is sent to any server.
Protein Requirements by Goal
| Goal | g/kg Body Weight | For 165 lb Person |
|---|---|---|
| Sedentary Adult | 0.8 g/kg | 60g / day |
| Active / Maintain | 1.2 g/kg | 90g / day |
| Build Muscle | 1.6 g/kg | 120g / day |
| Intense Training | 2.0 g/kg | 150g / day |
| Weight Loss (preserve muscle) | 1.4 g/kg | 105g / day |
Timing and Distribution
Distribute protein across 3–4 meals for optimal muscle protein synthesis (MPS). Research shows MPS is maximized at 20–40g per meal. The chart above shows a sample distribution. Combine with macro targets and adequate calories. Track body composition with Body Fat and Lean Body Mass.
Protein Timing and Muscle Protein Synthesis
Muscle protein synthesis (MPS) — the process of building new muscle tissue — is stimulated by both resistance exercise and protein intake. Research shows that MPS is maximized when you consume 20-40g of high-quality protein per meal, with diminishing returns above 40g in a single sitting. Distributing your daily intake across 3-4 meals provides more MPS-stimulating "pulses" than consuming most protein in one or two meals.
Post-exercise protein timing has received significant research attention. While the "anabolic window" is less narrow than once believed, consuming protein within 2 hours of resistance training does enhance MPS compared to delaying several hours. For optimal results, combine post-workout protein with carbohydrates — use the Macro Calculator to set your ratios.
Protein Sources and Quality
Not all protein sources are equal. Animal proteins (whey, casein, eggs, meat, fish) are "complete" — containing all essential amino acids in optimal ratios. Plant proteins (soy, pea, rice) are often limiting in one or more amino acids but can be complemented by combining sources. Leucine, the amino acid most responsible for triggering MPS, is highest in whey protein (14% leucine), eggs (8.6%), and beef (8.0%).
For weight management, protein is uniquely beneficial: it has the highest thermic effect (20-30% of protein calories are burned during digestion), it's the most satiating macronutrient (reducing hunger by 10-15%), and it helps preserve lean mass during calorie restriction. Calculate your overall calorie needs with the Calorie Calculator and total energy expenditure with the TDEE Calculator. Track body composition with the Body Fat Calculator and Lean Body Mass Calculator to ensure your protein strategy is working.
Frequently Asked Questions
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