Protein Intake Calculator

How Much Protein Do You Actually Need?

The minimum protein requirement to prevent deficiency is just 0.8 g per kg of body weight per day — the figure you'll see on nutrition labels as the Recommended Dietary Allowance (RDA). But the RDA is a floor, not a target. For anyone who exercises, the research consistently supports higher intakes.

A landmark 2017 meta-analysis by Morton et al. (published in the British Journal of Sports Medicine) analysed 49 studies and found that protein intakes above 1.62 g/kg/day produced no additional muscle gains in resistance-trained individuals. The practical range most sports dietitians recommend is 1.6–2.2 g/kg/day for muscle building, with the higher end beneficial during calorie restriction or very intense training.

For fat loss, higher protein (1.8–2.4 g/kg) is particularly valuable because it reduces muscle loss during a calorie deficit, increases satiety, and has a higher thermic effect than carbohydrates or fat — meaning your body burns more calories digesting it.

Protein Recommendations by Goal

Worked Examples

Example 1: 80 kg male, building muscle. Target range: 1.6–2.2 g/kg. Daily protein: 80 × 1.6 = 128 g (min) to 80 × 2.2 = 128–176 g/day. A practical target: 160 g/day, split across 4 meals of ~40 g each.

Example 2: 65 kg female, fat loss. Target range: 1.8–2.4 g/kg. Daily protein: 65 × 1.8 = 117 g to 65 × 2.4 = 117–156 g/day. Higher protein during a deficit reduces muscle loss and helps manage hunger.

Example 3: 70 kg recreational runner. Endurance target: 1.2–1.6 g/kg. Daily protein: 70 × 1.2 = 84 g to 70 × 1.6 = 84–112 g/day. Many runners undershoot this, which slows recovery between sessions.

Frequently Asked Questions

• Can you eat too much protein?

  For healthy adults with normal kidney function, high protein intakes (up to 3.5 g/kg/day) appear safe based on current evidence. The concern about protein damaging kidneys applies to people with pre-existing kidney disease, not healthy individuals. Exceeding your target simply means excess protein is oxidised for energy — it's not harmful, just unnecessary and expensive.

• Does it matter when I eat protein?

  Total daily protein is more important than timing, but spreading intake across 3–5 meals of 20–40 g each maximises muscle protein synthesis throughout the day. A single large protein meal is less efficient because the body can only process so much at once for muscle building. Post-workout protein (within a few hours) is beneficial but not as critical as once thought.

• Do plant proteins count the same as animal proteins?

  Plant proteins are generally less bioavailable and lower in essential amino acids (particularly leucine) than animal proteins. To compensate, vegans and vegetarians should aim for the higher end of the recommended range and eat a variety of protein sources (legumes, tofu, tempeh, seitan, quinoa) to ensure a complete amino acid profile.

• Should I calculate protein based on total weight or lean body mass?

  For most people, using total body weight is simpler and accurate enough. For people with very high body fat (over 30–35%), using lean body mass avoids over-prescribing protein. For example, a 120 kg person with 40% body fat has 72 kg LBM — calculating protein on LBM gives a more appropriate target than using total weight.

• What are the best high-protein foods?

  Chicken breast (~31 g/100 g), canned tuna (~25 g/100 g), Greek yoghurt (~10 g/100 g), eggs (~13 g/100 g), cottage cheese (~11 g/100 g), lean beef (~26 g/100 g), tofu (~8–15 g/100 g depending on firmness), and lentils (~9 g/100 g cooked) are all efficient protein sources relative to calorie cost.

• Do I need protein supplements?

  No. Whole foods can meet protein targets for most people. Protein powder (whey, casein, pea, rice) is a convenient and cost-effective way to top up intake, especially post-workout, but it has no advantages over food protein for muscle building. Use supplements to fill gaps, not as a replacement for a protein-rich diet.

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