Protein Intake Calculator

How much protein do I need per day?

The RDA of 0.8g per kilogram of bodyweight (about 0.36g per lb) is the minimum to prevent deficiency — not a target for people who train. Sports nutrition research, including the International Society of Sports Nutrition position stand on protein, supports 1.4–2.0g per kg per day for physically active people, and up to 2.2g per kg when the goal is building muscle.

In everyday units: if you lift weights or train regularly, a practical target is 0.7–1g of protein per pound of bodyweight per day. A 180 lb lifter lands around 130–180g daily.

How much protein do I need to build muscle?

For muscle growth combined with resistance training, most research converges on 1.6–2.2g per kg per day. Going higher than that shows rapidly diminishing returns — consistency at 1.6g+ every day beats occasionally hitting 2.5g.

Should I eat more protein when cutting?

Yes — protein needs go up in a calorie deficit. Intakes of 1.8–2.4g per kg help preserve muscle while losing fat and keep you fuller, which makes the deficit sustainable.

Does protein timing matter?

Total daily intake matters far more than timing. A practical pattern is 3–4 meals of roughly 0.4g per kg each (25–40g per meal for most people). If you hit your daily total, you have captured nearly all of the benefit.

Can I eat too much protein?

For healthy adults, intakes well above 2g per kg have not been shown to be harmful, though they are rarely necessary. If you have kidney disease or another medical condition, talk to your doctor before making a big change. This calculator is educational and not medical advice.