Protein Calculator

Science-backed daily targets · Lean mass accuracy · 55-food quality guide

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Your Protein Target

Daily Protein Target
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High-Protein Food Guide 55 foods

Daily Protein Tracker 0g tracked
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Diet:
Run the calculator to see how many servings you need per day.
Food ↕ Serving Protein ↕ Calories ↕ g/100 cal ↕ Leucine ↕ BV ↕ Speed Servings Needed Diet Track
BV = Biological Value (protein quality — higher is better, max 104) ⚡ Leucine ≥ 2.5g = meets muscle protein synthesis threshold per serving g/100 cal = protein density (higher = more protein per calorie)

Protein Distribution Planner

24-Hour Protein Timeline
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12am3am6am9am12pm3pm6pm9pm12am

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Goal Comparison

Protein requirements for all five goals at your current weight and activity level

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Protein Sensitivity Matrix

Protein target (g/day) across weight × activity levels for your current goal — highlighted cell = current values

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Body Fat Impact Analysis

How your protein target changes with different body fat percentages (using lean mass calculation)

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How to Use This Calculator

1

Enter Body Metrics

Input weight, height, age, and optionally body fat percentage for the most accurate lean-mass based recommendation.

2

Select Goal & Activity

Choose your primary goal (muscle, fat loss, performance) and activity level to get a personalized multiplier.

3

Plan Your Meals

Use the Food Guide and Meal Planner tabs to build a daily eating plan that hits your target protein with quality sources.

Formula & Methodology

Lean Mass–Based Protein Target

Daily Protein (g) = Lean Body Mass (lbs) × Goal Multiplier

When body fat % is provided, protein is calculated from lean mass (total weight minus fat). This is more accurate — you need protein for muscle, not fat. Multipliers range from 0.36 g/lb (sedentary RDA) to 1.2 g/lb (fat loss with athlete activity). Activity bonus of 0–0.15 g/lb is added on top of the goal base.

About this calculation · Accuracy & Methodology

Key Terms

Complete Protein
Contains all 9 essential amino acids in adequate amounts. Meat, fish, eggs, dairy, soy, quinoa are complete. Most plant proteins are incomplete — combine sources to cover all amino acids.
Leucine Threshold
Approximately 2.5–3g of leucine per meal is required to maximally stimulate muscle protein synthesis (MPS). Below this, MPS response is submaximal. Whey and chicken are excellent leucine sources.
Biological Value (BV)
Measures how efficiently the body uses a protein source. Whey: 104, Eggs: 100, Milk: 91, Beef: 80, Tofu: 74, Lentils: 52. Higher = better retention per gram consumed.
PDCAAS / DIAAS
Protein Digestibility Corrected Amino Acid Score — the gold standard for protein quality. Animal proteins typically score 1.0 (max), plant proteins 0.5–0.9. Vegans should add 10–15% extra protein to compensate.
Protein Distribution
Spreading protein across 4–5 meals of 30–40g each maximizes MPS signals throughout the day. A single large bolus saturates MPS without sustained anabolic effect.
Protein Density
Grams of protein per 100 calories. Higher density = more protein for fewer calories. Egg whites (22), tuna (22), whey (20), chicken (21) are the most protein-dense foods.

Real-World Examples

Example 1

Gym-Going Male, Muscle Building

Weight: 185 lbs, BF: 18%, Goal: Build Muscle, Activity: Very Active

Lean Mass: 152 lbs → Target: 152 × 0.95 = 144g protein/day. Split into 4 meals of 36g each. Leucine ~4g/meal ✓ (meets MPS threshold).

Example 2

Fat Loss Female, Preserving Muscle

Weight: 145 lbs, BF: 28%, Goal: Lose Fat, Activity: Moderate

Lean Mass: 104 lbs → Target: 104 × 1.06 = 110g/day. High protein on deficit prevents muscle loss and increases satiety — critical for sustainable fat loss.

Example 3

Vegan Endurance Runner

Weight: 155 lbs, Goal: Athletic Performance, Vegan diet

Base target: 101g → Vegan adjustment (+15%): 116g/day. Prioritize tempeh, seitan, soy, and plant protein powder. Combine rice + beans for complete amino acid profile.

Protein Needs by Goal

Goalg per lb (LBM)Example (150 lb lean mass)Key Reason
Sedentary adult0.3654gRDA minimum to prevent deficiency
Maintain health0.45–0.5568–83gSupport daily repair and immune function
Build muscle0.7–1.0105–150gMaximize muscle protein synthesis
Lose fat0.8–1.2120–180gPreserve lean mass in calorie deficit
Athletic performance0.5–0.875–120gFuel training + accelerate recovery
Active aging (55+)0.5–0.775–105gOvercome anabolic resistance, prevent sarcopenia

The Science of Optimal Protein Intake

Beyond the RDA

The RDA of 0.36g per pound was established to prevent protein deficiency in sedentary populations — not to optimize athletic performance, body composition, or healthy aging. Research consistently shows that active individuals benefit from 2–3× the RDA, and even sedentary adults improve health markers at 0.5–0.6g/lb.

Why Lean Mass Matters

Protein is used to build and repair muscle tissue, not fat. Calculating intake from total body weight overestimates needs for high body-fat individuals and underestimates for lean athletes. Using lean body mass (total weight × (1 − body fat%)) produces a more precise, individualized target.

The Leucine Trigger

Muscle protein synthesis (MPS) is dose-dependent up to about 2.5–3g of leucine per meal. Below this threshold, the anabolic signal is incomplete. Above it, adding more leucine per meal provides no additional MPS benefit — though total daily protein still matters. This is why meal distribution strategy is critical.

Timing and Distribution

Spreading protein across 4–5 meals of 30–40g each maximizes the number of daily MPS pulses. Each anabolic window lasts 3–5 hours. A pre-sleep casein source (cottage cheese, Greek yogurt) extends overnight MPS and reduces morning muscle breakdown.

Plant vs. Animal Protein

Plant proteins typically have lower DIAAS scores (digestibility) and lower leucine per gram compared to animal proteins. Vegans should target 10–15% more total protein, prioritize leucine-rich plants (soy, seitan, lentils), and combine complementary sources throughout the day to cover all essential amino acids.

Frequently Asked Questions

Is 0.8g per kg really enough protein?

The RDA of 0.8g/kg is the minimum to prevent deficiency in sedentary adults, not the optimal amount for health or performance. Research consistently shows that active individuals, older adults, and anyone trying to lose weight while preserving muscle benefit from 1.2-2.0g/kg. The RDA was never intended as a target for athletes or people in a caloric deficit.

Can eating too much protein damage your kidneys?

In healthy individuals with normal kidney function, high protein intake (up to 2.0-3.0g/kg) has not been shown to cause kidney damage in studies lasting up to two years. However, people with pre-existing chronic kidney disease should limit protein intake as directed by their nephrologist, since damaged kidneys struggle to filter the byproducts of protein metabolism.

Does it matter when I eat protein during the day?

Total daily protein intake matters more than timing, but distribution does play a role. Spreading protein evenly across 3-5 meals (25-40g per meal) maximizes muscle protein synthesis because there is a per-meal cap on how much protein your body can use for building muscle at once. A large protein bolus before bed also supports overnight muscle recovery.

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

Plant proteins generally have lower digestibility scores (DIAAS) and less leucine per gram than animal sources like whey, eggs, and meat. However, you can achieve equivalent muscle-building results by consuming about 10-20% more total plant protein and combining complementary sources (e.g., rice and beans) to cover all essential amino acids. Soy protein is the exception, with a quality profile close to animal sources.

Do older adults need more protein than younger people?

Yes. Age-related anabolic resistance means older muscles require a stronger protein stimulus to trigger the same muscle protein synthesis response. Adults over 65 should aim for 1.0-1.2g/kg as a baseline and up to 1.6g/kg if physically active. Higher leucine intake per meal (3-4g) also helps overcome the blunted anabolic response associated with aging.