Protein Requirement Calculator – Daily Protein Intake (g)
Protein Requirement Calculator
Find your daily protein target based on weight, fitness goal and age group.
Protein Results
📊 Protein Breakdown
🍗 Top Sources (per serving)
Protein is the building block of muscle, skin, enzymes, and hormones yet most people either eat too little to support their goals or are unsure of their actual daily target. Our Daily Protein Requirement Calculator gives you a precise, science-based protein target in grams per day, broken down per meal, based on your body weight, fitness goals, and age group.
Whether your goal is muscle gain, weight loss, or general health, the right protein intake makes a measurable difference in body composition, satiety, and recovery.
How to Use This Calculator
- Enter your body weight in kilograms. Protein needs are calculated per kg of body weight.
- Select your primary goal from general health (0.8 g/kg) to intense muscle gain (2.0 g/kg).
- Select your age group seniors (65+) have higher protein needs than adults due to age-related muscle loss (sarcopenia).
- Click “Calculate Protein” to see your daily target, per-meal amount, and protein calories.
Protein Targets by Goal
- General health: 0.8 g/kg minimum for organ function and tissue maintenance
- Weight loss: 1.2–1.6 g/kg higher protein preserves muscle while in a calorie deficit
- Muscle building: 1.6–2.0 g/kg maximises muscle protein synthesis with resistance training
- Endurance sports: 1.2–1.6 g/kg supports muscle repair after long aerobic sessions
- Strength / power sports: 1.6–2.2 g/kg highest requirements due to heavy training loads
Frequently Asked Questions
Can the body absorb more than 30g of protein per meal?
Yes the 30g per meal limit is a myth. Research shows the body can absorb and utilise much larger amounts per meal. However, spreading protein across 3–4 meals throughout the day optimises muscle protein synthesis. Aim to have protein at every meal rather than eating all of your daily target in one sitting.
Do I need protein supplements?
Not necessarily. Whole food sources like chicken, fish, eggs, dairy, legumes, and tofu can meet most protein targets. Protein powder is convenient but not essential. If you struggle to hit your target through food alone, a protein shake is a practical, cost-effective supplement.
What is the best time to eat protein for muscle gain?
The anabolic window has been overstated. Total daily protein intake matters more than precise timing. That said, consuming 20–40g of protein within 2 hours after resistance training does support muscle recovery and growth. A pre-sleep protein source such as cottage cheese or Greek yogurt also shows benefits in some studies.