Protein Calculator
Find your daily protein target in grams based on your body weight and goal — from basic health to muscle gain.
How much protein, and why
160 lb, fat-loss goal (0.7–1.0 g/lb): 112–160 g/day, midpoint about 136 g — roughly 34 g across four meals.
70 kg, muscle-gain goal (0.8–1.1 g per lb of body weight). The calculator first converts kg to lb: 70 ÷ 0.453592 ≈ 154.3 lb.
Low end: 154.3 × 0.8 ≈ 123 g. High end: 154.3 × 1.1 ≈ 170 g. Midpoint: (123 + 170) ÷ 2 ≈ 147 g/day — about 37 g per meal across four meals, or 588 calories from protein alone (147 g × 4 cal/g). That's noticeably higher than the fat-loss example above despite a lighter body weight, because the muscle-gain range sits at a higher g/lb multiplier.
Protein targets by goal
| Goal | g/lb | g/kg |
|---|---|---|
| Basic health (RDA) | 0.36 | 0.8 |
| General fitness | 0.55–0.7 | 1.2–1.6 |
| Fat loss / retention | 0.7–1.0 | 1.6–2.2 |
| Muscle gain | 0.8–1.1 | 1.8–2.4 |
Protein does the most work of any macro: it preserves muscle when you're in a deficit, keeps you full, and has the highest thermic effect (your body burns more digesting it). Spreading it across meals (20–40 g each) modestly aids muscle synthesis. Fold your target into the macro calculator to set carbs and fat around it.
Protein content of common foods
| Food | Typical serving | Protein |
|---|---|---|
| Chicken breast, cooked | 100 g (3.5 oz) | ~31 g |
| Large egg | 1 egg (50 g) | ~6 g |
| Greek yogurt, plain | 170 g (6 oz) | ~17 g |
| Lentils, cooked | 1 cup (198 g) | ~18 g |
| Whey protein powder | 1 scoop (30 g) | ~24 g |
These are approximate USDA-style values and vary by brand and cut. Note how far a serving's total weight diverges from its protein content — 100 g of chicken breast is about 31 g of actual protein, not 100 g, which is the single most common estimation error people make when eyeballing a meal.
Common protein-tracking mistakes
- Mistaking food weight for protein weight. A "100 g" chicken breast contains roughly 31 g of protein, not 100 g — see the table above.
- Loading almost all protein into one meal. Spreading intake across 3-4 meals of 20-40 g each is a more effective practical pattern than one large dinner serving, per the timing FAQ below.
- Using total body weight at a high body-fat percentage. Fat tissue needs little protein to maintain, so basing the target on lean body mass or a realistic goal weight avoids inflating the target — see the lean body mass calculator.
Frequently asked questions
How much protein do I need per day?
RDA 0.36 g/lb; active people 0.7–1.0 g/lb. A 160 lb active person: ~112–160 g.
Can too much protein be harmful?
Safe for healthy people up to ~1 g/lb; kidney disease needs medical guidance.
Total or lean body weight?
Total weight works near a healthy weight; use lean mass or goal weight if higher body fat.
Does protein timing matter as much as the daily total?
The daily total matters more. The "anabolic window" is now understood to be much wider than once believed — aim to spread protein across 3-4 meals of about 20-40 g each rather than chasing a strict post-workout deadline.
Can I hit my protein target on a plant-based diet?
Yes — legumes, tofu, tempeh, and soy milk can meet the same gram target, though it usually takes a larger food volume, and varying your sources across the day covers the full amino acid profile more reliably.
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Medical disclaimer: General guidance for healthy adults, not medical advice. People with kidney conditions or special medical needs should consult a doctor. Last reviewed: September 2026.