💪 ISSN · Stokes et al. Meta-Analysis · Morton 2018 · Evidence-Based Protein Science

Protein Intake Calculator — How Much Protein Do I Need Per Day?

Calculate your optimal daily protein intake based on body weight, goal (muscle gain, fat loss, maintenance), and training frequency. Science-backed recommendations from 0.8 g/kg to 3.1 g/kg with gym day vs rest day targets, food source equivalents, and protein timing guide.

NM Clinically reviewed byDr. Nikhil Mahajan, PT, MPT · Jan 15, 2025
1.6 g/kgMuscle gain minimum
2.4 g/kgFat loss — preserve muscle
30–40gOptimal per meal for MPS
3.3 g/kgMax studied without harm

Calculate Your Protein Target

kg
Daily Protein Target — grams/day
Per kg Body Weight —
Per Meal (4 meals) —
As % of Calories —

Daily Protein Needs — Evidence-Based Recommendations by Goal

Goal / PopulationTarget (g/kg)Target (g/lb)Clinical Notes
Sedentary — No Exercise 0.8 g/kg 0.36 g/lb RDA minimum — prevents deficiency only. Not optimal for health or body composition.
General Health & Activity 1.2–1.6 g/kg 0.55–0.73 g/lb Active adults with moderate exercise. Supports muscle maintenance and recovery.
Endurance Athletes (Running/Cycling) 1.4–1.7 g/kg 0.64–0.77 g/lb Endurance training increases protein breakdown — higher intake maintains lean mass.
Muscle Building (Hypertrophy) 1.6–2.2 g/kg 0.73–1.0 g/lb Most meta-analyses show a plateau around 1.6 g/kg for most people. Up to 2.2 g/kg for advanced lifters.
Fat Loss (Preserving Muscle) 1.8–2.7 g/kg 0.82–1.23 g/lb Higher protein in a deficit protects lean mass and increases satiety. Most important use case.
Elite / Competitive Athletes 2.2–3.1 g/kg 1.0–1.41 g/lb Upper range studied in elite athletes. Diminishing returns above 2.2 g/kg for most people.
Very High Protein (Research limit) 3.3+ g/kg 1.5+ g/lb Studied without harm in healthy individuals (Antonio et al.). Difficult to achieve through whole foods.

Sources: Morton RW et al. BJSM 2018 (meta-analysis of 49 studies, 1,800 participants); Stokes T et al. Nutrients 2018; ISSN Position Stand on Protein 2017.

High Protein Foods — Complete Reference Table

Food SourceProtein per 100gPer Typical ServingLeucine ContentMPS Score
Chicken Breast (cooked) 31g 47g (150g) 2.5g/100g High
Canned Tuna 30g 26g (85g) 2.3g/100g High
Salmon (cooked) 25g 40g (170g) 2.0g/100g High
Lean Beef (90% lean) 26g 39g (150g) 2.2g/100g High
Eggs (large) 13g 6g (1 egg) 1.1g/100g High
Greek Yogurt (0% fat) 10g 17g (170g) 0.9g/100g Medium
Cottage Cheese (1%) 12g 28g (226g) 1.2g/100g Medium
Whey Protein Powder 78g 25g (32g) 10g/100g Very High
Lentils (cooked) 9g 18g (200g) 0.7g/100g Medium
Tofu (firm) 8g 16g (200g) 0.7g/100g Medium
Black Beans (cooked) 9g 15g (172g) 0.7g/100g Medium
Edamame (cooked) 11g 17g (155g) 0.9g/100g Medium

MPS = Muscle Protein Synthesis stimulation potential. Leucine is the primary amino acid triggering mTOR and MPS. Plant proteins are listed with lower leucine content — vegans should target 10–20% higher total protein to compensate for lower digestibility (DIAAS score).

Protein Timing — When to Eat Protein for Maximum Muscle Growth

TimingRecommended AmountBest SourcesWhy It Matters
Pre-Workout (1–2h before) 20–40g Whey, eggs, chicken Amino acid availability during training may enhance MPS response
Post-Workout (0–2h after) 20–40g Whey protein, chicken Post-exercise anabolic window — leucine triggers mTOR and MPS maximally here
With Breakfast 30–40g Eggs, Greek yogurt, cottage cheese Breaks overnight fast — most people are protein-deficient at breakfast (<15g)
Pre-Sleep (30–60 min) 30–40g Casein, cottage cheese, Greek yogurt Casein protein digests slowly over 7h — supports overnight muscle protein synthesis
Between Meals 20–30g Any whole food source Spreading protein across 4+ meals maximizes total MPS — better than 1–2 large protein meals

Protein Intake Calculator — The Science of How Much Protein You Need

Protein is the only macronutrient that directly builds and repairs muscle tissue. The question "how much protein do I need?" has been extensively studied — a 2018 meta-analysis by Morton et al. (British Journal of Sports Medicine), synthesizing 49 randomised controlled trials with 1,863 participants, found that muscle gain from resistance training plateaus at approximately 1.62 g/kg/day for most people. Above this, additional protein doesn't produce additional muscle — it is used for energy or other metabolic processes.

Why Fat Loss Requires MORE Protein Than Muscle Building

Counterintuitively, the highest protein targets (1.8–2.7 g/kg) are recommended during caloric restriction, not muscle building. When you are in a calorie deficit, the body can break down muscle tissue (catabolism) for energy alongside fat. Higher protein intake during a deficit: (1) provides amino acids to maintain muscle protein synthesis despite restricted calories; (2) has the highest thermic effect (20–30% of calories burned in digestion) — meaning high-protein foods contribute fewer net calories; (3) is the most satiating macronutrient, reducing hunger and improving adherence to the diet. Research by Phillips and Van Loon suggests that during aggressive cuts, up to 2.4–3.1 g/kg may be justified to maximize lean mass retention.

The Leucine Threshold — Why Protein Quality Matters

Not all protein is created equal. Leucine, an essential branched-chain amino acid (BCAA), is the primary trigger of muscle protein synthesis (MPS) through the mTOR signaling pathway. Animal proteins (whey, eggs, chicken, beef) are high in leucine (8–11%) and have high digestibility — they are "complete" proteins with all essential amino acids. Plant proteins have lower leucine content (5–8%) and lower digestibility — vegans should target 10–20% higher total protein and prioritize soy protein (the most complete plant source) and leucine-rich plants. The minimum leucine dose to maximally stimulate MPS is approximately 2.5–3.0 g per meal — achieved with roughly 20–25 g of high-quality animal protein or 30–40 g of mixed plant protein.

NM Dr. Nikhil Mahajan, PT, MPT · Reviewed January 15, 2025 · View credentials

Frequently Asked Questions

Does timing matter — should I eat protein right after working out?
The "anabolic window" (the idea that you must consume protein within 30 minutes post-workout) has been significantly overstated in research. A 2013 meta-analysis by Schoenfeld et al. found no significant difference in muscle hypertrophy when protein was consumed pre-workout vs post-workout. What matters most is: (1) total daily protein intake — this has the largest impact; (2) hitting 30–40 g of high-quality protein at each meal across 4+ meals per day; (3) having protein available in the 2–4 hours around training (pre or post) is beneficial, but the exact timing has a small effect compared to daily total. If you train fasted, post-workout protein becomes more important. If you ate 40g of protein 1–2 hours before training, the urgency of post-workout intake is low.
Do plant-based athletes need more protein?
Yes — vegans and plant-based athletes should target approximately 10–20% higher total protein to compensate for: (1) lower digestibility of plant proteins (DIAAS score of most plant proteins is 0.4–0.7 vs 1.0+ for animal proteins); (2) lower leucine content per gram of plant protein; (3) anti-nutritional factors in some plant foods (phytates, tannins) that reduce protein absorption. A vegan aiming for 1.6 g/kg should effectively target 1.8–1.9 g/kg. Priority plant protein sources: soy (highest quality — complete amino acid profile), pea protein (high leucine, good digestibility), hemp, lentils, edamame, quinoa (complete protein). Combining different plant proteins across meals (rice + beans, for example) improves overall amino acid profile.
Can eating too much protein cause weight gain?
Excess protein (like any macronutrient) contributes to caloric surplus and can cause fat gain if total calories exceed TDEE. Protein provides 4 kcal/gram. However, protein has the highest thermic effect of food (20–30% vs 5–10% for carbs and fat), meaning approximately 25% of protein calories are burned in digestion — making it less efficiently stored as fat than carbohydrates or dietary fat. In the context of a caloric surplus, excess protein is converted to glucose via gluconeogenesis and then stored as glycogen or fat. The bottom line: protein doesn't automatically cause fat gain at clinical doses (1.6–2.2 g/kg), but all calories count — excessively high protein intake in a surplus will still be stored as body fat.
What is the difference between complete and incomplete protein?
A complete protein contains all 9 essential amino acids (EAAs) in adequate quantities — amino acids the body cannot synthesize and must obtain from food. Complete proteins: all animal proteins (meat, fish, eggs, dairy), soy protein, quinoa, hemp seeds, chia seeds. Incomplete proteins: most plant proteins (beans, lentils, rice, wheat, nuts) — they are missing or low in one or more EAAs. A rice protein is low in lysine; a bean protein is low in methionine. However, "protein combining" (pairing complementary plant proteins like rice + beans) is no longer considered necessary at every meal — as long as varied plant proteins are eaten throughout the day, EAA needs are met. The DIAAS (Digestible Indispensable Amino Acid Score) is the current gold-standard measure of protein quality, replacing the older PDCAAS system.