Daily Protein Intake Calculator
Protein Intake Calculator
Protein is the most important macronutrient for body composition. It builds and repairs muscle, keeps you full longer than carbs or fat, and supports immune function. Unlike fat and carbohydrate, your body cannot store excess amino acids — you need a consistent daily supply.
Conversion Formula
The calculator uses research-based g/kg targets derived from meta-analyses of protein intake studies. Goal and activity level determine which end of the range applies. The midpoint of the range is used as the recommended daily target.
Step-by-Step Examples
170 lbs (77 kg), Build Muscle, Moderate activity, imperial = 138 g/day (range: 123-154 g/day)
77 kg × midpoint of 1.6-2.0 = 77 × 1.8 = 139 g. Range: 77×1.6=123 to 77×2.0=154.
65 kg, Fat Loss, Active, metric = 130 g/day (range: 104-156 g/day)
65 kg × midpoint of 1.6-2.4 = 65 × 2.0 = 130 g. Range: 65×1.6=104 to 65×2.4=156.
Frequently Asked Questions
How much protein do I need per day?
The minimum RDA is 0.8 g/kg of body weight per day for sedentary adults. Active people and those trying to build muscle or lose fat need 1.4-2.2 g/kg. For a 77 kg (170 lb) person building muscle with moderate exercise, that is about 123-154 g/day (midpoint ~138 g).
Can you eat too much protein?
For healthy adults, high protein intake (up to 2.5 g/kg/day) is generally safe. Very high intakes above 3+ g/kg may stress the kidneys in susceptible individuals. More practically, excess protein beyond what the body can use for muscle synthesis is simply converted to energy, not extra muscle.
What are the best protein sources?
Complete protein sources (containing all essential amino acids): chicken breast (~31g/100g), Greek yogurt (~10g/100g), eggs (~13g/100g), salmon (~25g/100g), cottage cheese (~11g/100g), lentils (~9g/100g). Whey protein powder is a convenient supplement at ~25g per scoop. Spread protein across 3-5 meals for best absorption.