Protein Calculator

Protein is the macronutrient responsible for building and repairing muscle tissue, supporting immune function, producing enzymes and hormones, and maintaining satiety. Unlike carbohydrates and fat, which the body can store in large quantities, the body has limited protein storage — making consistent daily intake essential.

Recommended daily protein intake varies by goal. The RDA (Recommended Dietary Allowance) is 0.8g per kilogram of body weight — but this represents the minimum to prevent deficiency, not the optimal amount for active people. Current research consensus: sedentary adults should aim for 0.8–1.0g/kg. Moderately active individuals: 1.2–1.6g/kg. Athletes and those building muscle: 1.6–2.2g/kg. Those cutting calories while preserving muscle: up to 2.5g/kg body weight.

For practical reference: a 150-pound (68 kg) person building muscle should target 109–150g of protein per day. Common serving sizes: 3 oz chicken breast: ~26g protein. One large egg: 6g. 1 cup Greek yogurt: 17–20g. One scoop whey protein: 20–25g. 1 cup cooked lentils: 18g. 1 cup cottage cheese: 25g.

Protein timing: total daily intake matters more than timing. However, spreading protein across 3–5 meals (25–40g each) optimizes muscle protein synthesis because the body can only effectively utilize a limited amount per meal for muscle building. A pre-sleep protein serving (slow-digesting casein) has shown modest benefits for overnight muscle repair in multiple studies.

Plant vs. animal protein: animal proteins contain all essential amino acids in favorable ratios (complete proteins). Most plant proteins are "incomplete" — but combining complementary plant sources across the day achieves the same effect. Soy, quinoa, and buckwheat are complete plant proteins. A well-planned plant-based diet meeting total protein targets is fully adequate for muscle building.