Protein Intake Calculator
Daily protein target based on weight and training.
Enter your values
ⓘ Live results
Results
- Daily protein target
- 136 g
- Per meal across 4 meals
- 34 g
- Calories from protein
- 544 kcal
- Rate used
- 0.8 g per lb of body weight
Quick answer
Most adults need 0.36 g of protein per pound; strength athletes and those in a deficit benefit from 0.7–1.0 g per pound.
How to use the Protein Intake Calculator
- 1Enter your body weight.
- 2Choose the goal that fits your training.
- 3Read the daily and per-meal targets.
Worked example
Using the values the calculator loads with:
Inputs
- Body weight170 lb
- GoalBuild muscle
Results
- Daily protein target136 g
- Per meal across 4 meals34 g
- Calories from protein544 kcal
- Rate used0.8 g per lb of body weight
Frequently asked questions
Can you eat too much protein?
Healthy kidneys handle high intakes fine, but beyond about 1 g per pound there is no measured extra muscle benefit.
Does timing matter?
Total daily protein matters most. Spreading it across three to five meals of 25–40 g each slightly improves muscle synthesis.
About this calculator
- Built and reviewed by James Whitfield · How we build and test calculators
- Report an error
Results are estimates for general information. For medical, legal, structural or financial decisions, confirm with a qualified professional.