How do I calculate my protein intake for weight loss?

During a caloric deficit, higher protein intake (1.8–2.4 g/kg body weight) is strongly linked to preserving lean muscle mass while losing fat. This is higher than the standard muscle-building recommendation because protein also acts as a satiety booster, helps prevent muscle catabolism, and has a higher thermic effect (energy cost of digestion). Select 'Lose Fat' in our calculator to receive an appropriately calibrated protein target for fat loss.

What is the difference between protein for endurance vs strength training?

Endurance athletes require 1.2–1.8 g/kg/day to support muscle repair from repeated aerobic stress and to fuel gluconeogenesis during prolonged exercise. Strength and hypertrophy athletes require 1.6–2.2 g/kg/day to maximise muscle protein synthesis and recovery from resistance training. Our calculator adjusts protein recommendations based on both your primary training type and your selected fitness goal.

Science-Backed · Free · 2026 Edition

Advanced Protein Intake Calculator

Get your personalised daily protein target in under 60 seconds — based on body composition, activity level, fitness goal, and diet type. Evidence-based formulas used by certified personal trainers.

Body Stats

Biological Sex *

Age *

years

Body Weight *

Height *

Body Fat % (optional — improves accuracy)

20%

5% — Shredded 27% — Average 55% — Obese

Use body-fat % for lean-mass protein calculation (recommended)

Activity Level

Weekly Activity Level *

Primary Training Type

Fitness Goal

Primary Fitness Goal *

Diet Preference

Diet Type

Meals Per Day

Your Daily Protein Target

—

grams of protein per day

Optimal range: —

Full Macro Breakdown

—

Calories

TDEE target

—

Protein

— kcal

—

Carbohydrates

— kcal

—

Fat

— kcal

—

Lean Body Mass

—

g / kg ratio

protein intensity

Personalised Meal Timing Plan

Meal	Protein Target	Suggested Timing

Best Protein Sources For Your Diet

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Frequently Asked Questions

How much protein do I need per day?

Most healthy adults need 0.8–1.0 g of protein per kg of body weight to meet basic daily requirements. Athletes and those pursuing muscle gain benefit from 1.6–2.2 g/kg per day. Older adults (50+) should target 1.2–1.6 g/kg to combat age-related muscle loss (sarcopenia). Use the calculator above for a fully personalised recommendation based on your own body stats, activity, and goal.

Does body-fat percentage affect protein needs?

Yes. Protein requirements are most accurately calculated from lean body mass (LBM) rather than total body weight, because fat tissue requires very little protein for maintenance. Our advanced calculator lets you input your body-fat percentage to derive your LBM and produce a more precise daily protein target — particularly valuable for individuals with above-average body fat or those tracking a body recomposition phase.

How much protein do I need to build muscle?

Research (Morton et al. 2018; Stokes et al. 2018) consistently shows that 1.6–2.2 g of protein per kg of body weight per day maximises muscle protein synthesis for most resistance-trained individuals. Spreading this across 3–5 meals of 20–40 g each further optimises anabolic signalling throughout the day. Our calculator applies this evidence-based range when you select ‘Build Muscle’ as your goal.

What is the best time to eat protein for muscle growth?

Total daily protein is the primary determinant of muscle growth; distribution is secondary but still meaningful. Consuming 20–40 g of protein per meal across 3–5 meals maximises muscle protein synthesis throughout the day. Getting a fast-digesting source (whey, eggs, chicken) within 1–2 hours post-workout is especially beneficial for recovery and growth. Our meal timing plan adjusts automatically to your meals-per-day selection.

Can I eat too much protein?

For healthy adults with normal kidney function, intakes up to 3.5 g/kg/day appear safe. Consistently exceeding 2.5 g/kg is generally unnecessary and may displace other essential nutrients. Individuals with pre-existing kidney disease or impaired kidney function should consult a registered dietitian or doctor before significantly increasing protein intake.

Is plant protein as effective as animal protein for muscle building?

Plant proteins tend to be lower in one or more essential amino acids (especially leucine) and have lower digestibility scores than animal proteins. Vegans are advised to increase total protein intake by approximately 10–20% and combine complementary sources (e.g. legumes + grains, soy + rice) to achieve a complete essential amino-acid profile. Our calculator automatically applies a 20% upward adjustment for vegan users and 10% for vegetarians.

How do I calculate protein intake for fat loss?

During a caloric deficit, higher protein intake (1.8–2.4 g/kg body weight) is strongly associated with preserving lean muscle while losing fat. Protein also increases satiety, has a higher thermic effect, and helps prevent muscle catabolism. Select ‘Lose Fat’ in our calculator to receive a protein target calibrated for maximum muscle retention during fat loss.

What is the difference between protein needs for endurance vs strength training?

Endurance athletes require 1.2–1.8 g/kg/day to repair muscle damage from repeated aerobic stress and support gluconeogenesis during prolonged sessions. Strength and hypertrophy athletes benefit from 1.6–2.2 g/kg/day to maximise muscle protein synthesis and recovery from resistance training. Our calculator accounts for both your training type and fitness goal when calculating your personalised target.

Best Protein Intake Calculator | Free Online Daily Protein Tracker Worldwide

Best Protein Intake Calculator | Free Online Daily Protein Tracker Worldwide

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