Protein Target Calculator
Calculate your optimal daily protein intake based on weight, goals, and activity level.
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Most people either eat too little protein (and wonder why they're not building muscle or feel hungry constantly) or obsess over amounts that deliver no extra benefit. Optimal intake depends on your body weight, activity level, and specific goal — losing fat while preserving muscle requires more protein than simply maintaining weight. This calculator gives you a daily target range and breaks it into per-meal portions with real food examples.
Example
Goal: muscle gain
Recommended Ranges
Sedentary maintenance: 0.8g × bodyweight (kg) Active maintenance: 1.2–1.6g × bodyweight (kg) Muscle gain: 1.6–2.2g × bodyweight (kg) Fat loss (preserve muscle): 2.0–2.4g × bodyweight (kg) Age 50+: add 0.2–0.4g/kg to any category
Why Protein Needs Vary
Sedentary adults need about 0.8g/kg to prevent deficiency. Athletes in training need 1.6–2.2g/kg to maximise muscle protein synthesis. Older adults (50+) need more — around 1.2–1.6g/kg — because anabolic resistance means the body responds less efficiently. Dieters cutting calories need higher protein (2.0–2.4g/kg) to preserve muscle mass during a deficit.
Frequently Asked Questions
Can I eat too much protein?
For healthy kidneys, very high intakes (3g+/kg) appear safe but provide no additional benefit. The excess is simply used for energy.
Does it matter when I eat protein?
Somewhat. Distributing protein across 3–4 meals maximises muscle protein synthesis better than one or two large doses.
Are plant proteins as good as animal proteins?
Plant proteins often lack one or more essential amino acids. Combining sources (rice + beans, tofu + quinoa) or using soy/pea protein achieves a complete profile.
What if I can't hit my target through food alone?
Protein powder (whey, casein, pea) is a convenient top-up. It's not superior to food — just more concentrated.