BodyCal

🥩 Protein Intake Calculator

Find how much protein to eat per day for your goal, with per-meal targets and a simple, sustainable recommendation.

Your details

kg
Goal / activity

Daily protein target

86–115 g

1.2–1.6 g per kg

Per meal (4 meals)

22–29 g

A good simple target

101 g

Midpoint of your range

What this means

For your goal, aim for roughly 86–115 grams of protein per day. Spreading it across three to four meals — about 22–29 g each — maximizes muscle protein synthesis and keeps you full. Good sources include chicken, fish, eggs, Greek yoghurt, tofu, and legumes. Protein is the macro most worth hitting consistently, especially while losing weight.

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What this protein calculator does

Protein is the macronutrient most worth getting right — it builds and preserves muscle, keeps you full, and costs the most energy to digest. This calculator turns your body weight and goal into a clear daily protein target in grams, plus a per-meal number so you know how to spread it out.

How much protein you need

The official minimum (0.8 g/kg) only prevents deficiency — it's not optimal for anyone active. Here's a practical guide by goal:

  • Sedentary: 0.8–1.0 g per kg of body weight.
  • Active: 1.2–1.6 g/kg for regular exercisers.
  • Building muscle: 1.6–2.2 g/kg alongside strength training.
  • Losing fat: 1.6–2.4 g/kg to protect muscle in a calorie deficit.

Timing and sources

Spread your protein across three to four meals of roughly 25–40 grams to maximize muscle protein synthesis. Strong sources include chicken, fish, lean beef, eggs, Greek yoghurt, cottage cheese, tofu, tempeh, lentils, and beans. A scoop of whey or a plant protein powder is a convenient way to top up.

Fit it into your day

Once you know your protein target, build the rest of your intake around it. Use our macro calculator to set carbs and fat, the calorie deficit calculator to plan fat loss, and the TDEE calculator to find your overall calorie needs. Protein first, everything else around it.

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Frequently asked questions

How much protein do I need per day?

It depends on your goal. The minimum to avoid deficiency is about 0.8 g per kg of body weight, but active people benefit from 1.2–1.6 g/kg, and those building muscle or losing fat do best with 1.6–2.2 g/kg or more. For an 80 kg active person, that's roughly 130 grams a day.

How much protein to build muscle?

Research consistently supports around 1.6–2.2 grams of protein per kilogram of body weight per day for maximizing muscle growth alongside resistance training. Going much higher than that offers little extra benefit for muscle, though it can still help with fullness.

How much protein when losing weight?

Higher protein is especially valuable in a calorie deficit — around 1.6–2.4 g/kg — because it preserves muscle while you lose fat and keeps you fuller, making the diet easier to stick to. It's the single most important macro to get right when cutting.

Should I spread protein across the day?

Yes. Splitting your total protein across three or four meals of roughly 25–40 grams each maximizes muscle protein synthesis better than eating most of it in one sitting. This calculator shows your per-meal target to make that easy.

Can you eat too much protein?

For healthy people, high-protein diets are safe. Very high intakes simply offer diminishing returns and displace other foods. People with existing kidney disease should follow their doctor's guidance on protein. If in doubt, aim for the middle of your recommended range.

Sources & scientific references

  1. Morton RW, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains. Br J Sports Med. 2018;52(6):376-384.
  2. Phillips SM, Van Loon LJ. Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci. 2011;29 Suppl 1:S29-38.
  3. Institute of Medicine. Dietary Reference Intakes: Protein (0.8 g/kg RDA and AMDR).

Medical disclaimer: Results are estimates and should not replace professional medical advice. Always consult a qualified healthcare provider before making changes to your diet, hydration, or exercise routine.

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