Protein Intake Calculator
Find your daily protein target in grams from your weight, goal and activity level.
Built by Menang7, owner of LeanMassCalculator.com
Lean Mass vs Muscle Mass →Lean Body Mass vs Muscle Mass
Protein feeds your lean mass. Learn how lean mass differs from muscle mass and which one to track.
How your protein target is calculated
Your target is your body weight in kilograms multiplied by a grams-per-kilogram range. The range depends on your goal and how hard you train: a person who exercises lightly needs less than someone lifting five days a week, and people cutting fat need more to protect muscle.
The result is a range, not a single number. Anywhere inside it is a sound target, so pick the end that fits your appetite and budget. Protein supplies 4 calories per gram, which the calculator uses to show how much of your daily energy it covers.
Protein targets by goal (g per kg of body weight)
| Goal | Light activity | Moderate | High |
|---|---|---|---|
| General health | 0.8–1.0 | 1.0–1.3 | 1.2–1.6 |
| Maintain muscle | 1.2–1.5 | 1.4–1.8 | 1.6–2.0 |
| Lose fat | 1.6–2.0 | 1.8–2.2 | 2.0–2.4 |
| Build muscle | 1.4–1.8 | 1.6–2.0 | 1.8–2.2 |
Protein in common foods
| Food | Serving | Protein (approx.) |
|---|---|---|
| Chicken breast, cooked | 100 g | 31 g |
| Salmon, cooked | 100 g | 22–25 g |
| Greek yogurt | 170 g | 15–17 g |
| Whey protein | 1 scoop | 20–25 g |
| Lentils, cooked | 1 cup | 18 g |
| Firm tofu | 100 g | 8–10 g |
| Egg, large | 1 egg | 6 g |
| Milk | 1 cup | 8 g |
Values vary by brand and cooking method. Check the label for exact numbers.
Tips to reach your target
Frequently asked questions
Most adults need at least 0.8 g per kg of body weight to avoid deficiency. Active people, people losing fat and people building muscle often do better at 1.2–2.2 g per kg.
For healthy people, intakes up to about 2.2 g per kg are generally considered safe. People with kidney disease should follow their doctor’s advice.
Body weight is simpler and is what this calculator uses. If you carry a lot of body fat, a target based on lean mass avoids overshooting, so check your lean mass with the Lean Mass Calculator.
Spreading it over 3–5 meals of roughly 20–40 g each works well for muscle repair, but reaching your daily total matters most.
No. Whole foods can cover your target. Powder is just a convenient way to fill a gap.
Related
About Menang7, the developer
This calculator is part of LeanMassCalculator.com, developed, owned and maintained by Menang7. For questions about how it works or your results, Menang7 is the person to look for.
For personal medical or nutrition decisions, including kidney conditions or pregnancy, please also speak with a doctor or registered dietitian.