Daily Protein Requirement Calculator

How to use

1. Set your body weight in kilograms using the slider.
2. Choose your primary goal: sedentary lifestyle, endurance running, muscle gain, or cutting/fat loss.
3. Select how many meals you plan to eat per day.
4. View your total daily protein requirement in grams and protein target per meal.
5. Check real-world food equivalents (chicken breast, eggs, cottage cheese, protein powder).

How much protein do you need each day?

Baseline protein recommendations for sedentary adults begin around 0.8 to 1.0 g per kilogram of body weight to prevent deficiency.

Athletes and active individuals training for hypertrophy require 1.6 to 1.8 g/kg, while those on a caloric deficit (cutting) benefit from 2.0 to 2.2 g/kg to preserve lean muscle tissue.

Top dietary protein sources

Quality protein comes from both animal sources (chicken breast, fish, eggs, Greek yogurt, beef) and plant sources (lentils, chickpeas, tofu, tempeh, quinoa).

Whole food sources should make up the foundation of your diet; whey or plant protein powders are simply convenient tools when whole meals are unavailable.

Meal distribution and timing

Distributing your total protein evenly across 3 to 5 meals (approximately 25–40 grams per feeding) stimulates muscle protein synthesis efficiently throughout the day.

Individuals with pre-existing renal or hepatic medical conditions should always consult a physician prior to increasing dietary protein intake.