How to use Protein Calculator
Enter your body weight in kg or lbs, select your activity level (sedentary to very active), and choose your fitness goal (muscle gain, fat loss, or maintenance). The calculator outputs your recommended daily protein range in grams, broken down as minimum and optimal targets based on evidence-based guidelines from the International Society of Sports Nutrition (ISSN) and ACSM. Example high-protein meals are shown to help you hit your daily target.
Why use UtilDaily’s Protein Calculator?
- Generic protein advice (0.8 g/kg) is the minimum to prevent deficiency, not an optimal target for fitness goals — this calculator applies research-backed multipliers specific to your activity level and goal.
- Protein is the most satiating macronutrient and the primary building block for muscle repair; getting your intake right matters more than almost any other dietary variable.
- Based on ISSN and ACSM evidence-based guidelines — the same standards used by sports dietitians working with athletes.
Frequently Asked Questions
How much protein do I need per day?
The recommended daily protein intake depends on your goal and activity level. For sedentary adults, the minimum is 0.8 g per kg of body weight (0.36 g/lb). For active people maintaining muscle, 1.2-1.6 g/kg (0.55-0.73 g/lb) is recommended. For muscle building, research supports 1.6-2.2 g/kg (0.73-1.0 g/lb). For fat loss while preserving muscle, 1.8-2.4 g/kg (0.82-1.1 g/lb) is effective. A 70 kg (154 lb) person building muscle would target 112-154 g of protein per day.
Can I eat too much protein?
For healthy adults with normal kidney function, high protein intakes up to 2.5-3.1 g/kg per day have been studied without adverse effects. The common claim that high protein damages kidneys applies to people with pre-existing kidney disease — not healthy adults. Practical limits are more about digestive comfort and caloric displacement: very high protein intakes leave less room for carbohydrates and fats needed for energy and hormonal function. Most people eating 1.6-2.2 g/kg do not have issues.
What foods are highest in protein?
The highest-protein foods per 100g serving: chicken breast (31 g), canned tuna (30 g), turkey breast (29 g), lean beef (26-28 g), salmon (25 g), Greek yogurt (10-17 g), cottage cheese (11 g), eggs (13 g for 2 large), lentils (9 g cooked), edamame (11 g). Protein powders (whey, casein) provide 20-30 g per scoop and are a convenient supplement when whole food sources fall short.
Does protein timing matter for muscle growth?
Recent research suggests total daily protein matters more than timing for most people. However, distributing protein evenly across 3-5 meals (20-40 g per meal) is better than eating most of it in one sitting, because muscle protein synthesis is maximized at around 0.4 g/kg per meal. Post-workout protein within a few hours is beneficial but the 'anabolic window' is much wider than previously thought — not a 30-minute emergency.
How much protein should I eat to lose weight?
During fat loss, higher protein intake (1.8-2.4 g/kg) helps preserve muscle mass while in a caloric deficit. Protein is also the most satiating macronutrient — high-protein diets reduce hunger more than high-carb or high-fat diets at the same calorie level. Studies show that higher protein intake during caloric restriction leads to better body composition (more fat lost, less muscle lost) compared to lower protein intakes.
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