Skip to content
Calculation Machine

Protein Intake Calculator

Daily protein target based on weight and training.

Reviewed by the Calculation Machine team · How we check our maths

Your values

ⓘ Live results

Results
Daily protein target
136 g
Per meal across 4 meals
34 g
Calories from protein
544 kcal
Rate used
0.8 g per lb of body weight

Quick answer

Most adults need 0.36 g of protein per pound; strength athletes and those in a deficit benefit from 0.7–1.0 g per pound.

Worked example

Worked example

Using the values the calculator loads with.

Inputs

  • Body weight170 lb
  • GoalBuild muscle

Result

  • Daily protein target136 g
  • Per meal across 4 meals34 g
  • Calories from protein544 kcal
  • Rate used0.8 g per lb of body weight

How to use the Protein Intake Calculator

  1. 1Enter your body weight.
  2. 2Choose the goal that fits your training.
  3. 3Read the daily and per-meal targets.

Frequently asked questions

Can you eat too much protein?

Healthy kidneys handle high intakes fine, but beyond about 1 g per pound there is no measured extra muscle benefit.

Does timing matter?

Total daily protein matters most. Spreading it across three to five meals of 25–40 g each slightly improves muscle synthesis.

About this calculator

How much protein you need

The basic recommended intake for adults is 0.8 g per kg of body weight a day — enough to prevent deficiency in sedentary people. People who train, older adults and anyone losing weight usually benefit from more: about 1.2–2.0 g per kg.

The calculator applies a target based on your activity and goal. Spreading protein across three or four meals of 25–40 g each is better for muscle than eating it all at once.

Example

A 70 kg person who lifts weights three times a week and aims for 1.6 g/kg needs about 112 g a day — for example 30 g at breakfast, 35 g at lunch, 35 g at dinner and a 12 g snack.

Practical sources

  • 100 g of cooked chicken breast has about 31 g of protein; a large egg about 6 g; 200 g of Greek yoghurt about 20 g.
  • Plant sources (lentils, tofu, tempeh) work well; combine them across the day.
  • People with kidney disease should follow their clinician's protein advice.

Sources

More questions

Can you eat too much protein?

Healthy adults tolerate high intakes well; the main downside is crowding out other foods.

Do I need protein shakes?

Only if they make hitting your target easier. Food works just as well.