How Much Protein Do You Need Each Day?
Enter your body weight and activity level to get your daily protein target in grams and calories from protein — from the RDA minimum to elite athlete levels.
For muscle building, aim for 1.6–2.0g of protein per kg of body weight per day — spread across 3–5 meals.
1.6 g/kg
per kg of body weight — optimal protein for recreational gym-goers
4 kcal
calories per gram of protein — the same as carbohydrates
0.8 g/kg
per kg — the minimum daily protein recommended by WHO for sedentary adults
Getting protein right for your goals
Distribute protein throughout the day
Research suggests muscle protein synthesis is maximised when protein is spread across 3–5 meals of 20–40g each, rather than consumed in one large serving. Your body can only effectively use approximately 40g per meal for muscle building — consuming 100g in one sitting doesn't produce 2.5× the benefit. Aim for protein at every main meal.
Protein timing around workouts
The 'anabolic window' is real but wider than once thought. Consuming 20–40g of high-quality protein within 2 hours post-workout supports muscle protein synthesis. Pre-workout protein (within 1–2 hours before) is equally effective. The most important factor is total daily protein — timing matters less than hitting your daily target consistently.
Plant-based protein requires more planning
Plant proteins are generally less bioavailable and often incomplete (missing one or more essential amino acids). To compensate, plant-based eaters should aim for the higher end of protein targets (1.8–2.2g/kg) and combine protein sources throughout the day. Soy, quinoa, and hemp are complete plant proteins. Combining rice + beans or peanut butter + whole grain covers all essential amino acids.
How the Protein Intake Calculator Works
Formula
Daily Protein (g) = Body Weight (kg) × Multiplier (g/kg)\nCalories from Protein = Protein Grams × 4Select your activity level to set the protein multiplier (0.8–2.4g per kg of bodyweight). Multiply by your weight to get your daily gram target. Protein provides 4 kcal per gram, so the calculator also shows the calorie contribution from protein alone.
These are general population-based targets. Individual needs vary based on training type, age (older adults need more), injury recovery status, and specific body composition goals.