Calculate your daily protein needs for muscle building, fat loss, or maintenance
Calculate your protein needs to see personalized recommendations.
Protein requirements vary dramatically based on activity level, training goals, and body composition. Sedentary individuals require approximately 0.36g per pound bodyweight for basic health, while athletes and individuals building muscle need 0.8-1.2g per pound to optimize muscle protein synthesis, recovery, and body composition changes.
This calculator provides three protein intake levels: minimum (0.8g/lb), recommended (1.0g/lb), and high (1.2g/lb). Choose the level matching your training intensity, recovery demands, and specific goals. Most people training 3-5 days weekly achieve excellent results with recommended intake, while elite athletes training twice daily may benefit from higher protein supporting increased recovery demands.
Minimum (0.8g/lb): Prevents muscle loss, supports basic recovery. Suitable for light training 1-2 days weekly.
Recommended (1.0g/lb): Optimal for muscle building and fat loss. Ideal for most people training 3-5 days weekly.
High (1.2g/lb): Maximum muscle protein synthesis. Best for intense training 6-7 days weekly or athletes training twice daily.
| Goal | Protein (g/lb bodyweight) | Example (180 lbs) | Reasoning |
|---|---|---|---|
| General Health | 0.36-0.5 | 65-90g | Minimum for sedentary individuals |
| Light Training | 0.6-0.8 | 108-144g | Casual gym-goer, 1-2 days/week |
| Build Muscle | 0.8-1.0 | 144-180g | Optimal muscle protein synthesis |
| Fat Loss | 0.8-1.2 | 144-216g | Preserve muscle in caloric deficit |
| Athlete Training | 1.0-1.2 | 180-216g | Support intense training and recovery |
| Bodybuilding | 1.0-1.4 | 180-252g | Maximum muscle building potential |
Protein provides amino acids necessary for muscle protein synthesis—the process creating new muscle tissue following resistance training. Insufficient protein limits muscle growth regardless of training quality. Consuming 0.8-1.0g per pound bodyweight optimizes muscle building when combined with progressive resistance training and adequate calories. Higher intakes (1.2g/lb) offer minimal additional benefits for most people.
High protein intake during caloric deficits preserves muscle mass while promoting fat loss. Protein increases satiety (fullness) more than carbs or fats, reducing hunger and making deficits easier to maintain. Additionally, protein has higher thermic effect than other macronutrients—your body burns 20-30% of protein calories during digestion compared to 5-10% for carbs and 0-3% for fats. Target 0.8-1.2g per pound when cutting to preserve hard-earned muscle.
Training creates muscle damage requiring protein for repair and adaptation. Adequate protein intake speeds recovery between sessions, reduces muscle soreness, and enables higher training frequencies. Athletes training 6-7 days weekly or twice daily benefit from higher protein intakes (1.0-1.2g/lb) supporting elevated recovery demands.
Protein requirements cap around 1.2g per pound bodyweight for even the most intense training. Consuming 2-3g per pound provides no additional muscle building benefits while unnecessarily restricting carbohydrates and fats critical for hormone production, energy, and overall health. Once hitting adequate protein targets, focus on total calorie intake and training quality rather than excessive protein consumption. Save money and stomach space for other nutritious foods.
Prioritize whole food proteins providing complete amino acid profiles with additional micronutrients: chicken breast, lean beef, fish, eggs, Greek yogurt, cottage cheese, turkey, pork tenderloin. These foods offer 20-30g protein per serving making it easy to hit daily targets through 4-5 meals.
Distribute protein evenly throughout day in 3-5 meals containing 20-40g protein each. This maintains elevated muscle protein synthesis throughout the day compared to consuming most protein in one large meal. However, total daily protein matters far more than precise timing—hitting daily targets produces results regardless of meal distribution.
Use protein powder (whey, casein, plant-based) as convenient tool filling gaps when whole food consumption proves difficult. Limit supplements to 1-2 servings (20-40g) daily with majority from whole foods providing additional nutrients, fiber, and satiety protein powder lacks. Supplements are tools, not replacements for proper nutrition.
For 180g daily protein target (180-lb person building muscle):
Start each meal with protein to ensure hitting daily targets. Prep protein sources in bulk (grilled chicken, hard-boiled eggs, Greek yogurt) for convenient access throughout the week. Track protein intake for 1-2 weeks establishing realistic assessment of current consumption—most people discover they eat far less protein than assumed. Once hitting targets consistently for several weeks, tracking becomes optional as portion estimation improves naturally.
Most people dramatically underestimate protein consumption when not tracking. What feels like "a lot" of protein often totals 60-80g daily—less than half the requirement for someone training seriously. Track intake using food scale and nutrition app for 2-3 weeks establishing accurate baseline and learning proper portion sizes.
Eating carb-heavy meals without protein (cereal for breakfast, pasta for lunch) makes hitting daily targets nearly impossible. Include 20-40g protein source at each meal ensuring consistent intake throughout day rather than trying to "catch up" with massive protein-heavy dinner.
While post-workout protein intake supports recovery, total daily protein matters far more than precise timing. The "anabolic window" extends hours, not minutes, after training. Focus on hitting daily protein targets distributed across multiple meals rather than obsessing over immediate post-workout consumption.
Protein powder provides convenient supplementation but shouldn't replace whole food meals. If consuming 3+ protein shakes daily, you're not eating enough real food. Whole food proteins provide satiety, fiber, vitamins, and minerals absent in powder. Reserve supplements for situations where whole food proves truly impractical, not as dietary staple.
Consuming 300-400g protein daily when needing 150-180g wastes money without providing additional benefits. Once hitting adequate intake (0.8-1.2g/lb), additional protein doesn't accelerate muscle building. Moreover, excessive protein crowds out carbohydrates needed for training performance and fats required for hormone production. More protein doesn't equal more muscle—adequate protein plus progressive training equals results.