Protein intake calculator
Updated on 18 September 2026
To build or preserve muscle, aim for 1.6 to 2.2 g of protein per kilo of body weight per day (up to 2.4 g/kg when cutting). For a 75 kg person, that is about 120 to 165 g of protein per day.
Protein is the most important nutrient for anyone who trains: it provides the building blocks that repair and build muscle. But there is no need to consume absurd amounts. This tool computes your daily need — in grams and per meal — based on your weight and goal.
Enter your body weight to estimate your target intake.
How to calculate your protein needs
Protein needs are calculated from body weight, not calories: you multiply your weight in kilos by a grams-per-kilo factor chosen for your goal. Research places that factor between 1.6 and 2.2 g/kg to build muscle, a little higher on a cut.
A concrete example: a 75 kg person building muscle targets about 75 × 1.6 to 75 × 2.2, i.e. 120 to 165 g of protein per day. This is the calculation the tool does for you, then converts into grams per meal.
The right amount for your goal
Research converges on a range of 1.6 to 2.2 g of protein per kilo of body weight to build muscle. On a cut, you go slightly higher (up to 2.4 g/kg) because a high intake helps preserve muscle when calories are low.
Beyond these values, the extra benefit is negligible: the body does not store protein indefinitely. It is better to spread a solid intake across the day than to pile it into one meal.
Spreading your intake well
To maximize muscle building, spread your protein over 3 to 5 servings a few hours apart, with 20 to 40 g per serving. This maintains a steady flow of amino acids available to the muscle.
Best sources: meat, fish, eggs, dairy, legumes, and as a supplement, whey or plant proteins. Vary your sources to cover all essential amino acids.
Protein and weight loss: the appetite-suppressing effect
Protein is the most satiating macronutrient, far more than carbs or fat at equal calories. A protein-rich meal reduces hunger in the following hours, which naturally makes it easier to sustain a calorie deficit.
This is one reason high-protein diets often perform better over time: fewer cravings, less snacking, and easier portion control without extra willpower.
Plant protein: how to cover your needs
Plant sources (legumes, tofu, seitan, quinoa) generally contain less protein per gram and a less complete amino acid profile than animal sources. So you need to eat a bit more and vary sources to cover all essential amino acids.
Pairing legumes and grains on the same day (rice and lentils, for example) naturally completes the amino acid profile. A well-built vegetarian or vegan diet can hit the same targets this tool calculates.
Protein and intermittent fasting
Intermittent fasting reduces the eating window, but not your daily protein need: the total daily target stays the same. You simply need to fit slightly more protein into each meal, since there are fewer of them.
With an 8-hour window and 2 to 3 meals, aiming for 30 to 50 g of protein per meal easily reaches 120 to 165 g for the day. The time constraint does not justify sacrificing total intake.
Frequently asked questions
How much protein per day?expand_more
For most trainees, between 1.6 and 2.2 g per kilo of body weight — about 120 to 165 g per day for a 75 kg person. Go toward the top of the range on a cut to better preserve muscle; maintenance needs a little less.
How do you calculate your protein needs?expand_more
Multiply your body weight (in kg) by the factor for your goal: 1.4-1.8 g/kg for maintenance, 1.6-2.2 g/kg to build muscle, 1.8-2.4 g/kg on a cut. The tool above does this and also gives you a per-meal target.
Are the needs different for a woman?expand_more
No: the need is calculated from body weight, with the same grams per kilo for women and men. At equal weight the target is identical; it varies mainly with weight and goal, not sex.
Is too much protein dangerous?expand_more
For someone with healthy kidneys, a high intake is not dangerous — old fears about the kidneys only concern pre-existing conditions. That said, excess is mainly pointless: those calories would be better used elsewhere.
Do I need whey powder?expand_more
No, it is just a convenient supplement, not a requirement. If you hit your target through food, powder adds nothing. It mainly helps when eating enough whole-food protein is difficult.
Does protein help lose fat?expand_more
Yes, indirectly: it satiates more than other macros and preserves muscle mass during a calorie deficit, which keeps your metabolism higher. Enough protein makes cutting more comfortable and more effective.
When should you eat protein relative to training?expand_more
Total daily intake matters more than precise timing. Eating a protein source in the hours around your session is still good practice, but it is not critical if your daily intake is already sufficient.
Is protein powder as good as whole food?expand_more
Nutritionally, a quality whey is close to complete animal protein. It lacks the other nutrients of a whole food though (fiber, vitamins, minerals): it complements your diet, it does not fully replace it.
Do you need more protein as you age?expand_more
Yes, research shows that after 50-60, needs increase slightly (toward 1.2-1.6 g/kg even without intense training) to offset a lower efficiency of muscle protein synthesis linked to age, a phenomenon called anabolic resistance.
Can you eat too much protein in one sitting?expand_more
The body does not "waste" an occasional excess, but muscle synthesis does not keep accelerating indefinitely past roughly 40 g per serving for most people. It is better to spread a large intake over two meals than to concentrate it all at once.
Does protein quality matter as much as quantity?expand_more
Total quantity matters most, but quality (complete amino acid profile, good digestibility) affects how effective each gram is. Animal protein and soy are complete; combine plant sources with each other to reach the same level.
How long to see the effect of a higher protein intake?expand_more
The effect on muscle synthesis is almost immediate meal after meal, but a visible change in muscle mass or body composition takes several weeks, combined with regular resistance training.
Do cottage cheese and Greek yogurt count as good sources?expand_more
Yes, they are excellent, practical sources: about 10 to 20 g of protein per 100 g, good digestibility, and slow-digesting casein that is ideal before a long fasting period like sleep.
Does the timing of the last meal before sleep matter?expand_more
A slow-digesting protein-rich meal (casein, cottage cheese) before bed can support overnight muscle synthesis. It is not essential, but it is a simple way to easily add 20 to 30 g of protein to your daily total.
Does protein alone build muscle mass?expand_more
No, without resistance training, a high protein intake does not build muscle mass on its own: it only supplies the necessary materials. It is the combination of training + enough protein + recovery that produces muscle growth.
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