Protein Intake Calculator
How much protein do you actually need? Enter your weight and goal to get a daily target backed by sports-nutrition research.
Protein powders and high-protein foods
Learn moreHow much is enough
Protein needs rise with activity and training goals. Sedentary adults need relatively little, but anyone building muscle or losing fat benefits from more — protein preserves muscle in a deficit and supports recovery. Spreading it across meals helps absorption.
How it’s calculated & sources
Daily target = body weight × a per-pound factor for your goal. We also show a per-meal figure (over four meals) and the calories that protein provides (4 cal/g).
Benchmark: active adults benefit from ~0.7–1 g protein per lb of body weight, with the high end when cutting (ISSN position stand).
Results update as you type and are general estimates, not personalized financial, tax, medical or legal advice. Verify with a professional.
Worked example
A 170 lb active person at 0.7 g/lb targets about 119 g of protein a day — roughly 30 g across four meals.
Frequently asked questions
Is too much protein harmful?
For healthy people, high protein intakes are well tolerated. Those with kidney disease should follow medical advice. Hydration helps.
Plant or animal protein?
Both work — just ensure variety so you get all essential amino acids. Plant eaters may aim slightly higher to account for digestibility.