Protein Calculator
Daily Protein Target
119g
Minimum
140g
Recommended
161g
Upper Range
2.0 g/kg body weight · per meal (3×): ~47g
Why Protein Matters
Protein is essential for building and repairing muscle tissue, supporting immune function, producing hormones and enzymes, and maintaining satiety. Adequate protein intake is critical whether your goal is muscle gain, fat loss, or general health.
Frequently Asked Questions
How much protein do I need to build muscle?
Research suggests 1.6–2.2g per kg of body weight per day is optimal for muscle synthesis in people who resistance train. The upper range (2.2g/kg) shows minimal additional benefit — more protein does not always equal more muscle.
Can I eat too much protein?
For healthy individuals, high protein intake (up to 3g/kg) appears safe. However, very high intakes are unnecessary and expensive. People with kidney disease should consult a doctor before increasing protein significantly.
When should I eat protein?
Spreading protein evenly across 3–4 meals maximizes muscle protein synthesis. Consuming 20–40g per meal is more effective than one or two large protein doses. Post-workout protein (within 2 hours) supports muscle recovery.
High-Protein Foods
- Chicken breast: ~31g / 100g
- Tuna (canned): ~26g / 100g
- Eggs: ~6g / egg
- Greek yogurt: ~10g / 100g
- Lentils: ~9g / 100g (cooked)
- Whey protein: ~25g / scoop