Find your ideal daily protein target in grams — based on weight, goal & activity
Your target sits within this evidence-based range.
| Food (100 g serving) | Protein | Servings to Hit Target |
|---|---|---|
| 🐔 Chicken breast | 31 g | — |
| 🐟 Tuna (canned) | 30 g | — |
| 🥚 Eggs (whole) | 13 g | — |
| 🥛 Greek yogurt | 10 g | — |
| 🥦 Tofu | 8 g | — |
| 🌰 Lentils (cooked) | 9 g | — |
| 💪 Whey protein powder | 24 g per scoop | — |
⚠️ These results are estimates for informational purposes only and are not medical advice. Consult a qualified health professional before making significant dietary changes.
The RDA baseline is 0.8 g per kg of body weight (0.36 g/lb), but research consistently shows that most adults benefit from more. For general health, 1.0–1.2 g/kg is a good target. For muscle building or fat loss, studies support 1.6–2.2 g/kg. This calculator gives you a personalised number based on your weight, goal, and activity level so you do not have to do the math yourself.
For healthy adults, high-protein diets up to 2.2 g/kg have not been shown to harm kidney function in long-term studies. If you have existing kidney disease, however, you should consult your doctor before increasing protein, as a reduced intake may be recommended. Staying well-hydrated on a high-protein diet is always a good practice.
Chicken breast (31 g per 100 g), tuna (30 g per 100 g), lean beef (26 g), eggs (6 g per egg, 13 g per 100 g), Greek yogurt (10 g per 100 g), cottage cheese (11 g per 100 g), tofu (8 g per 100 g), lentils (9 g per 100 g cooked), whey protein powder (24 g per scoop), and almonds (21 g per 100 g) are among the densest sources. The calculator above shows how many servings of each you need to hit your target.
Total daily protein matters far more than timing. Aim to distribute 20–40 grams of high-quality protein across 3–4 meals. Having protein within 1–2 hours before or after training is practical and effective, but do not stress about an exact anabolic window — the research shows it is far less important than once thought.
Yes. Plant-based protein sources like tofu, tempeh, lentils, chickpeas, seitan, and pea protein powder can fully support muscle growth. Because some plant proteins have a slightly lower leucine content per gram, aim for the upper end of the range (1.6–2.2 g/kg) and include a variety of sources throughout the day to ensure a complete amino acid profile.
If your BMI is above 30, calculating protein based on total body weight can overestimate your needs. A better approach is to use your target (healthy) weight or lean body mass. For example, if your current weight is 120 kg but your target is 85 kg, calculate protein based on 85 kg: at 1.6 g/kg that is 136 g/day. This calculator uses your input weight, so enter your target weight if you prefer that method.
Your body can effectively use 20–40 grams of high-quality protein per meal (roughly 0.4 g/kg per meal). Eating more is not wasted — it just takes longer to digest as your gut slows absorption. Having 30–40 grams across 3–4 meals per day is an efficient, practical pattern that keeps muscle protein synthesis elevated throughout the day.
Related Health Calculators
Estimates only. Not medical or nutritional advice. Full disclaimer · Terms
Protein is the most satiating and thermogenic of all macronutrients, yet most people still underconsume it relative to what current research recommends. The Recommended Dietary Allowance (RDA) set by health authorities is 0.8 grams per kilogram of body weight per day — a threshold originally designed to prevent deficiency, not to optimise body composition, athletic performance, or healthy aging. Decades of sports nutrition research now show that adults benefit from substantially more: typically 1.2 to 2.2 grams per kilogram depending on their goals and activity levels.
The Toolzie Protein Intake Calculator takes your body weight, biological sex, age, activity level, and fitness goal to produce a personalised daily protein target in grams. It also shows you the evidence-based range (minimum to maximum), a per-meal breakdown so you can plan your food across 3, 4, or 5 meals, and a practical table of high-protein foods showing exactly how many servings of each you would need to hit your target.
To use the calculator, enter your weight in kilograms or pounds, select your goal (maintain, fat loss, muscle building, or endurance), pick your activity level, and click Calculate. The results appear instantly with your recommended daily protein intake, the per-kilogram multiplier used, and practical food-source guidance — no signup, no tracking, completely free.
General health and maintenance (1.0–1.5 g/kg): For sedentary to moderately active adults who simply want to maintain their weight and support healthy aging, 1.0 to 1.5 grams per kilogram is sufficient. This range preserves lean muscle mass, supports immune function, and provides the amino acids needed for enzyme and hormone production without requiring deliberate protein-focused meal planning.
Fat loss / cutting (1.6–2.4 g/kg): In a calorie deficit, your body is more likely to break down muscle tissue for energy. Higher protein intake — typically 1.6 to 2.4 g/kg — counteracts this by preserving lean mass while the deficit strips fat. Protein is also the most satiating macronutrient, meaning a higher-protein diet naturally reduces hunger and makes it easier to stick to a calorie deficit without feeling miserable.
Muscle building / bulking (1.6–2.2 g/kg): For resistance-trained individuals aiming to build muscle, a meta-analysis by Morton et al. (2018) found that protein supplementation beyond 1.62 g/kg provides no additional hypertrophy in most cases, though individual variation means some benefit from slightly higher intakes. The calculator's default for this goal is 1.8 g/kg — safely above the evidence-based minimum while remaining within the well-tolerated upper range.
Endurance athletes (1.2–1.7 g/kg): Endurance training creates repeated muscle damage that requires protein for repair. The American College of Sports Medicine recommends 1.2 to 1.7 g/kg for endurance athletes, with the upper end for those training at high volume or intensity. This is less than the muscle-building range because endurance athletes are not trying to maximise new muscle tissue — they are restoring what training breaks down.
Most protein research is published in grams per kilogram of body weight (g/kg) because the scientific community uses the metric system. In North America, where many people think in pounds, it is common to see recommendations in grams per pound (g/lb). The conversion is straightforward: 1 g/kg = 0.454 g/lb, and conversely 1 g/lb = 2.2 g/kg. So the RDA of 0.8 g/kg is equivalent to roughly 0.36 g/lb, while the muscle-building range of 1.6–2.2 g/kg equals about 0.73–1.0 g/lb.
This calculator handles the unit conversion automatically. Enter your weight in either kilograms or pounds, and the results are shown in grams of protein per day with the per-kilogram multiplier used, so you can see exactly how the target was calculated and adjust if you prefer a different approach. The range bar visualises the minimum, target, and maximum so you have flexibility rather than a single rigid number — because real life involves weekends, travel, and variation, and a range gives you room to stay on track without perfection.