Protein Calculator
Daily protein target by fitness goal
Quick Facts
- •RDA minimum: 0.8 g/kg body weight
- •Muscle building: 1.6–2.2 g/kg
- •1 chicken breast ≈ 30g protein
How Much Protein Do You Need?
Protein needs vary based on activity level and goals. The RDA minimum is 0.8 g/kg, but active individuals need more. Research shows 1.6–2.2 g/kg is optimal for muscle building. Even for fat loss, higher protein intake (1.2–1.6 g/kg) helps preserve muscle mass.
Best Protein Sources
Complete proteins contain all essential amino acids: chicken breast (31g per 100g), eggs (6g each), Greek yogurt (10g per 100g), salmon (25g per 100g). Plant sources like lentils, tofu, and quinoa can be combined to provide complete amino acid profiles.
Understanding the protein calculator
Protein needs scale with body size and training, not with how much food you eat. The official minimum of 0.8 g per kilogram prevents deficiency in sedentary adults, but people who lift, run, diet or are over 60 do better toward 1.6 to 2.2 g per kilogram. Spreading intake across three or four meals gets more out of the same total than loading it all into dinner.
Worked examples
Daily protein for a 75 kg adult who lifts four times a week
- 1Choose the training range: 1.6 to 2.2 g per kg.
- 2Lower end: 75 × 1.6 = 120 g.
- 3Upper end: 75 × 2.2 = 165 g.
- 4Pick a workable midpoint, around 140 g, then split it across four meals of 35 g.
About 140 g per day, or 35 g at each of four meals.
Protein in pounds for a 180 lb person losing weight
- 1In a calorie deficit, aim for roughly 1 g per pound of body weight.
- 2180 lb × 1 = 180 g of protein per day.
- 3That is 720 calories from protein, which on a 2,000 calorie diet is 36 percent of intake.
180 g of protein per day while dieting at 180 lb.
Protein per serving in common foods
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g | 31 g |
| Lean ground beef, cooked | 100 g | 26 g |
| Salmon, cooked | 100 g | 25 g |
| Greek yoghurt, plain | 170 g pot | 17 g |
| Cottage cheese | 1 cup | 24 g |
| Eggs | 2 large | 12 g |
| Lentils, cooked | 1 cup | 18 g |
| Tofu, firm | 100 g | 17 g |
| Whey powder | 1 scoop, 30 g | 24 g |
| Black beans, cooked | 1 cup | 15 g |
Target by goal and body weight
| Goal | g per kg | g per lb | 75 kg / 165 lb example |
|---|---|---|---|
| Sedentary minimum | 0.8 | 0.36 | 60 g |
| General health | 1.2 | 0.55 | 90 g |
| Muscle gain | 1.6 to 2.0 | 0.7 to 0.9 | 120 to 150 g |
| Fat loss with training | 2.0 to 2.4 | 0.9 to 1.1 | 150 to 180 g |
| Adults over 60 | 1.2 to 1.6 | 0.55 to 0.7 | 90 to 120 g |
Frequently asked questions
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This calculator is for educational and reference purposes only. Always verify critical calculations independently.