Protein Calculator – Daily Protein Intake
Calculate your optimal daily protein intake based on weight, goals, and activity.
❤️ Health📐
Weight (lbs)
Goal
Please enter valid values.
Formula & Reference
| Variable | Formula | Units |
|---|---|---|
| Protein Calculator – Daily Protein Intake | result |
Step-by-Step Examples
Example 1
170lb, building muscle
- Protein: 170g/day (680 cal) | ~43g per meal (4 meals)
✓ 170g/day
Example 2
140lb, fat loss
- Protein: 112g/day | High protein preserves muscle during deficit
✓ 112g/day
Example 3
200lb athlete
- Protein: 240g/day (1.2g/lb)
✓ 240g/day
Real-World Applications
Gym-Goers
Know your daily protein target.
Dieters
Preserve muscle while losing fat.
Athletes
Fuel performance and recovery.
Nutritionists
Calculate client protein needs.
Common Mistakes to Avoid
⚠️
More protein = more muscle (wrong)
Muscle needs: adequate protein + progressive training + caloric surplus. Protein alone does not build muscle.
⚠️
Eating all protein at once
Space protein across 3-5 meals (30-50g each) for better muscle protein synthesis.
Frequently Asked Questions
How much per day? ▾
Fat loss: 0.8-1.0g/lb. Muscle building: 0.8-1.0g/lb. Athletes: 1.0-1.4g/lb.
Best sources? ▾
Chicken (31g/100g), Greek yogurt (17g/170g), eggs (6g each), salmon (25g/100g), whey protein (~25g/scoop).
Harms kidneys? ▾
Not in healthy individuals. Stay hydrated. Consult doctor with existing kidney disease.