Protein Intake Calculator
Find your optimal daily protein intake based on your weight, activity level, and fitness goals.
Calculate Protein Intake
Why Protein Is the Most Important Macro for Almost Everyone
Of the three macronutrients — protein, carbs, and fat — protein is the one most people get wrong. Not because they eat too much, but because they eat too little. The government's minimum recommendation (0.8g per kg) is just that: a minimum to prevent deficiency. It's not an optimal amount for anyone who exercises, wants to lose fat, or is over 50.
Protein does three things that carbs and fat can't: it builds and repairs muscle tissue, it keeps you feeling full for hours (the most satiating macro), and it costs the most energy to digest — your body burns 20–30% of protein calories just processing it, compared to 5–10% for carbs and 0–3% for fat.
That's why every evidence-based nutrition plan puts protein first. Get your protein right, and the rest of your diet largely falls into place.
How Much Protein Do You Actually Need?
It depends on your goal, activity level, and age. Here's what the research supports:
| Goal / Situation | Grams per kg | Grams per lb | Example (75 kg / 165 lb) |
|---|---|---|---|
| Sedentary adult (minimum) | 0.8 g/kg | 0.36 g/lb | 60g |
| General fitness | 1.2–1.4 g/kg | 0.55–0.64 g/lb | 90–105g |
| Muscle building | 1.6–2.2 g/kg | 0.73–1.0 g/lb | 120–165g |
| Fat loss (calorie deficit) | 1.6–2.4 g/kg | 0.73–1.1 g/lb | 120–180g |
| Endurance athlete | 1.2–1.6 g/kg | 0.55–0.73 g/lb | 90–120g |
| Adults over 50 | 1.2–1.6 g/kg | 0.55–0.73 g/lb | 90–120g |
What this means for you: If you exercise and want to lose fat, you need roughly double the government minimum. A 75 kg person dieting should aim for 120–180g of protein per day. That's the range where muscle preservation, satiety, and the thermic effect of food all work in your favour. Use our Macro Calculator to fit this into your total calorie budget.
Best Protein Sources (With Grams Per Serving)
| Food | Serving Size | Protein | Calories |
|---|---|---|---|
| Chicken breast | 150g cooked | 46g | 248 |
| Greek yoghurt (0% fat) | 200g | 20g | 118 |
| Eggs | 2 large | 12g | 140 |
| Salmon fillet | 150g cooked | 39g | 312 |
| Whey protein shake | 1 scoop (30g) | 24g | 120 |
| Lentils (cooked) | 200g | 18g | 230 |
| Tofu (firm) | 150g | 18g | 174 |
| Cottage cheese | 200g | 22g | 196 |
Quick maths: If you need 150g of protein per day, you could hit it with chicken breast at lunch (46g), salmon at dinner (39g), Greek yoghurt as a snack (20g), two eggs at breakfast (12g), and a protein shake (24g). That's 141g — and you'll pick up the last 10g from other foods like bread, rice, and vegetables.
Protein Timing: Does It Matter When You Eat It?
Short answer: your total daily intake matters far more than timing. But there are some evidence-based nuances worth knowing:
Spread It Across 3–5 Meals
Your body can only use about 25–40g of protein per meal for muscle building (the exact amount depends on your size and the protein source). Eating 100g in one meal won't harm you, but you'll get more muscle-building benefit from splitting it across meals.
Post-Workout Window
The "anabolic window" isn't as narrow as the supplement industry claims. You don't need protein within 30 minutes of training. But having 25–40g within 2 hours of exercise is a reasonable practice backed by research. A regular meal works just as well as a shake.
Related Health & Nutrition Tools
How to use this tool
Select your preferred unit system
Enter your age and gender
Input your current weight
Share this tool