Protein Intake Calculator
Calculate the ideal daily protein intake for fat loss, muscle gain, or maintenance based on your weight, activity, and training goals.
Calculating Daily Protein Requirements
Protein is the primary macronutrient responsible for repairing tissues, building skeletal muscle, and producing hormones. Consuming adequate protein is essential during a weight loss phase because it protects your active muscle tissue from being broken down for energy.
Dietary protein is also highly satiating. It has a high thermic effect of food (TEF), meaning your body burns roughly 20-30% of the calories consumed from protein just to digest and process it, compared to only 5-15% for carbs and fats.
Sedentary adults require a minimum of 0.8 grams of protein per kilogram of body weight. However, active individuals, lifters, and those in a calorie deficit should consume 1.6 to 2.2 grams of protein per kilogram (0.7 to 1.0 gram per pound) to optimize muscle preservation.
About this Calculator
Methodology & Formulas: This Protein calculator uses standard physiological formulas and evidence-based guidelines to provide accurate estimates.
Reviewed by: Dr. Rekha Kumar, M.D., M.S., Lead Medical Reviewer
Last Updated: August 2026
Sources & Citations: Guidelines from the NIH and CDC were consulted in the creation of this tool.
Disclaimer: This tool is for informational purposes only and does not constitute medical advice. Always consult a healthcare provider.
Frequently Asked Questions
Q: How much protein do I need to build muscle?
Aim for 0.7 to 1.0 gram of protein per pound of body weight (1.6 to 2.2 grams per kg) daily, combined with progressive resistance training.
Q: Can you eat too much protein?
For healthy individuals, high protein intake is safe. Excess protein is processed by the kidneys and used for energy or stored.
Scientific References & Clinical Guidelines
- CDC Healthy Weight Guidelines - Centers for Disease Control and Prevention
- NIH National Heart, Lung, and Blood Institute (NHLBI) Obesity Guidelines
- PubMed studies on rate of fat mass vs. lean mass loss