How much protein do I need to build muscle?

For muscle gain, aim for 0.8-1.2g per lb of body weight. If you weigh 180 lbs, that's 144-216g daily. Higher end (1.0-1.2g/lb) is better for natural lifters and hard gainers.

Should I eat more protein when cutting?

Yes. During fat loss, increase to 1.0-1.4g per lb to preserve muscle mass. Higher protein helps maintain muscle, increases satiety, and has higher thermic effect (burns more calories digesting).

Does protein timing matter?

Post-workout: 20-40g within 2 hours maximizes muscle protein synthesis. Total daily intake matters most, but spreading 25-40g across 4-5 meals is better than one huge meal.

Is too much protein bad for kidneys?

No for healthy individuals. Studies show up to 1.5g/lb is safe long-term. Only concern if you have existing kidney disease - consult doctor. Kidney damage claims are largely myth.

Protein Calculator

Calculate your daily protein needs based on weight, activity level, and fitness goals. Get meal-by-meal breakdown and food examples.

Inputs

Unit Systemⓘ

Body Weightⓘ

Primary Goalⓘ

Different goals require different protein amounts

Activity Levelⓘ

Meals Per Dayⓘ

Used to calculate protein per meal

Enter values to see results

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What is this?

A protein calculator determines your optimal daily protein intake based on body weight, activity level, and fitness goals. Protein is essential for muscle growth, repair, and maintenance - especially important for athletes and those trying to lose fat while preserving muscle.

How to use

Choose your preferred unit system (Imperial or Metric). Enter your body weight, select your primary fitness goal (muscle gain, fat loss, maintenance, or athletic performance), activity level, and how many meals you eat per day. The calculator shows total daily protein, protein per meal, and food examples to hit your target.

Tips

Muscle gain: 0.8-1.2g per lb (1.8-2.6g per kg) - higher end if natural lifter or hard gainer
Fat loss: 1.0-1.4g per lb (2.2-3.1g per kg) - higher protein preserves muscle during caloric deficit
Active adults (maintenance): 0.7-1.0g per lb (1.5-2.2g per kg) - lower end sufficient if not building muscle
Post-workout: 20-40g within 2 hours maximizes muscle protein synthesis
Spread protein across meals: 25-40g per meal better than one huge meal
Complete proteins (meat, eggs, dairy, whey) superior to incomplete (most plant sources)
If vegan/vegetarian: Combine incomplete proteins (rice + beans) or use pea/soy protein powder
Kidney concerns are overstated: 1.5g/lb (3.3g/kg) safe for healthy individuals, check with doctor if kidney issues
Most research uses kg - remember: 1g per lb bodyweight ≈ 2.2g per kg bodyweight

Disclaimer: This calculator provides estimates for informational purposes only and does not constitute medical advice. Results are based on general formulas and may not account for individual health conditions. Consult a qualified healthcare professional for personalized guidance. See our full disclaimer for details.

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