How Much Protein Per Day: Calculator & Guide

Quick Answer: Protein Intake by Goal

Goal	Protein per kg	For 70kg person
Sedentary / Maintenance	0.8g	56g
General Fitness	1.2-1.4g	84-98g
Muscle Building	1.6-2.2g	112-154g
Fat Loss (Preserve Muscle)	2.0-2.4g	140-168g
Endurance Athletes	1.2-1.6g	84-112g

Why Protein Matters

Protein is the building block of muscle tissue. Every time you work out, you create micro-tears in your muscle fibers. Protein provides the amino acids needed to repair and rebuild these fibers stronger than before — a process called muscle protein synthesis.

Beyond muscle building, protein helps regulate hormones, supports immune function, and increases satiety (feeling full), which makes it easier to maintain a calorie deficit for fat loss.

How to Calculate Your Protein Needs

Step 1: Determine Your Body Weight

Use your current body weight in kilograms. If you only know your weight in pounds, divide by 2.2 to get kilograms.

Step 2: Choose Your Multiplier Based on Goal

Sedentary: 0.8g/kg — minimum to prevent deficiency
Recreational athlete: 1.2-1.4g/kg — supports general fitness
Muscle building: 1.6-2.2g/kg — maximizes muscle protein synthesis
Fat loss: 2.0-2.4g/kg — preserves lean mass in a calorie deficit
Endurance: 1.2-1.6g/kg — supports recovery from long sessions

Step 3: Do the Math

Example: A 75kg person building muscle would need 75 × 1.8 = 135g of protein per day.

Best Protein Sources

Animal Sources

Chicken breast: 31g per 100g
Salmon: 25g per 100g
Eggs: 6g per large egg
Greek yogurt: 10g per 100g
Whey protein: 25g per scoop

Plant Sources

Tofu: 8g per 100g
Lentils: 9g per 100g (cooked)
Chickpeas: 9g per 100g
Quinoa: 4g per 100g (cooked)
Pea protein: 20g per scoop

Common Protein Myths

Myth 1: "You can only absorb 30g of protein per meal."
Fact: Your body can absorb more than 30g, but muscle protein synthesis may plateau after 20-40g per meal. Distribute intake across meals for optimal results.

Myth 2: "High protein damages kidneys."
Fact: Research shows no kidney damage from high protein in healthy individuals. Those with existing kidney disease should consult a doctor.

Myth 3: "You need protein immediately after workouts."
Fact: The anabolic window is wider than previously thought. Total daily intake matters more than timing.

Related Tools

Protein Calculator — Get your exact daily target
Macro Calculator — Calculate protein, carbs, and fat together
Calorie Calculator — Find your total daily energy needs

Frequently Asked Questions

How much protein do I need per day?

The general recommendation is 0.8g per kg of body weight for sedentary adults. For active individuals: 1.2-1.6g/kg for endurance athletes, 1.6-2.2g/kg for strength training and muscle building, and 2.3-3.1g/kg during aggressive fat loss to preserve muscle mass.

Can you eat too much protein?

For healthy individuals, eating more protein than needed is generally safe but unnecessary. Excess protein is either used for energy or converted to fat. Very high protein intake (over 3.5g/kg) may strain kidneys in people with pre-existing kidney disease, but research shows no harm for healthy individuals.

When should I eat protein for muscle building?

Distribute protein intake evenly across 3-5 meals throughout the day, with 20-40g per meal. Consume protein within 2 hours after workouts to maximize muscle protein synthesis. The 'anabolic window' is less critical than total daily intake, but post-workout protein helps recovery.

How Much Protein Per Day: Complete Calculator & Guide

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