Daily Protein Intake Calculator
Enter your weight, activity level and goal to see the recommended daily protein range for muscle building, fat loss or maintenance.
This tool is for information only and does not replace a dietitian. For a personal meal plan, talk to a registered dietitian or nutritionist.
Personalised Protein Calculation
Protein needs differ from person to person. A sedentary adult needs about 0.8 g per kg, while an athlete doing weight training may need 1.6–2.2 g per kg. This tool uses your weight, activity level and goal to give a personal range.
Muscle Gain and Protein Balance
For muscle to grow, protein synthesis has to exceed breakdown, a state called net positive protein balance. Eating enough protein is the first step. Protein alone does not build muscle, though; progressive resistance training and enough calories are also needed. A meal with 20–40 g of protein within about 2 hours after training supports muscle recovery.
High-Quality Protein Sources
Complete proteins contain all essential amino acids and are the most efficient for muscle synthesis. Good animal sources include chicken breast (31 g/100 g), tuna (30 g/100 g), eggs (13 g/100 g) and cottage cheese. Soybeans and quinoa are complete plant proteins, and combining lentils, chickpeas and grains covers the full amino acid range.
Protein Sources and Daily Intake Recommendations
The WHO recommends 0.8 g of protein per kilogram of body weight a day for healthy adults. People who exercise regularly may need 1.2–1.6 g/kg, and strength athletes training hard up to 1.6–2.2 g/kg. Good sources include eggs, poultry, fish, legumes and dairy.
Protein Quality: Complete and Incomplete Protein Sources
Foods that contain all essential amino acids are called 'complete proteins'; meat, fish, eggs and dairy are examples. Most plant sources lack one or more essential amino acids, but combining them, such as legumes with grains, can give a complete amino acid profile.
Why Does Protein Distribution Throughout the Day Matter?
Research shows that spreading protein across the day produces more muscle protein synthesis than eating it all at once. Splitting your daily target into 3–6 meals of 20–40 g each supports muscle repair and growth. A protein-containing meal within about 2 hours after training helps muscle recovery.
Risks of Excessive Protein Intake
Eating far more protein than recommended can carry some risks. In people with impaired kidney function, a high protein load puts extra strain on the kidneys. Eating a lot of red meat over the long term has been linked to cardiovascular risk. A dietitian or healthcare professional can help you set your own target.