How Much Protein Do You Really Need Each Day?
Protein is the building block of your muscles, organs, skin and hormones. If you train in the gym, run, cycle or simply want to stay lean and strong as you age, your daily protein intake matters a lot more than most people realise.
The old guideline of 0.8 g of protein per kilogram of body weight was designed only to prevent deficiency in sedentary people. It is far too low for someone lifting weights in the USA, a busy office worker in the UK who trains after work, or an active parent in Canada or Australia trying to lose fat without losing muscle.
Modern research suggests that most healthy, active adults do best in the range of 1.6 – 2.2 g of protein per kilogram of body weight (around 0.7 – 1.0 g per pound). The lower end is fine for general fitness and maintenance, while the upper end is ideal for people who want visible muscle, better performance or are dieting on lower calories.
Protein Targets for Different Goals
Our calculator uses your weight, goal and activity level to pick a realistic target inside an evidence-based range. Here is a quick summary:
- Fat loss: Higher protein (around 2.0–2.4 g/kg) helps you stay full and keep muscle while cutting calories.
- Maintenance: Around 1.6–2.0 g/kg works well for staying lean and recovering from training.
- Muscle gain / bulking: 1.6–2.2 g/kg combined with a small calorie surplus gives your body the raw material it needs to grow.
- Athletic performance: Strength and team-sport athletes usually sit at 1.6–2.2 g/kg, while pure endurance athletes do well at 1.2–1.6 g/kg.
If you’re not sure where to start, let the calculator choose a number for you. You can then track how you feel, how your weight is moving and how you perform in the gym or on the pitch, and adjust slightly if needed.
Protein, Calories and Your Other Numbers
Protein doesn’t work in isolation. Your total calorie intake and body composition matter too. If you don’t know your current numbers yet, it can help to first check your BMI & weight category and estimate your body fat percentage. You can then pair this page with the Calorie Calculator and BMR Calculator to build a complete nutrition plan.
How to Spread Your Protein Across the Day
Hitting your daily total is the main job. After that, distribution is the next win. Eating 3–5 protein-rich meals per day seems to support muscle repair, energy and appetite control better than pushing all of your protein into one giant dinner.
As a simple target, try to include at least 20–40 g of protein in each main meal. That could look like:
- Breakfast: eggs, Greek yogurt, cottage cheese or a protein smoothie.
- Lunch: chicken, turkey, tuna, tofu or lentils with rice, potatoes or salad.
- Dinner: fish, beef, beans or a plant-based meat alternative with vegetables.
- Snacks: protein shakes, yogurt, cheese, nuts, hummus or boiled eggs.
Is High Protein Safe?
In healthy people with normal kidney function, higher-protein diets have been shown to be safe in research trials. If you have any kidney, liver or metabolic issues, or you are pregnant, always check with your doctor or registered dietitian before making big changes to your diet.
Think of this calculator as a smart starting point. It gives you a target that makes sense for your size, lifestyle and goal. The real magic happens when you consistently hit that target for weeks and months while following a sensible training plan.
Use your personalized numbers, then explore more tools like the BMI Calculator, Calorie Calculator and Body Fat Calculator to build a complete, data-driven plan for your health and fitness journey.