Protein Calculator
Enter your bodyweight and goal to get a daily protein target in grams. This calculator uses a higher gram-per-pound multiplier during fat loss to protect muscle in a calorie deficit, and a moderate multiplier at maintenance or during a muscle-building phase.
About you
Results
Daily protein target
150
g protein/day
1.0 g per lb — the higher end while cutting, to protect muscle
Formula applied
150 lb × 1.0 g/lb = 150 g/day
- Per meal (4 meals/day)
- 38 g
- Calories from protein
- 600 cal
- Grams per kg bodyweight
- 2.2 g/kg
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Save this to my planHow this calculator works
The target is built from your bodyweight and a goal-based multiplier. While losing fat, it uses 1.0 gram per pound of bodyweight — the higher end of the range sports-nutrition guidance recommends when calories are restricted, since a deficit combined with training raises the risk of losing muscle along with fat. At maintenance or while building muscle, it uses 0.8 grams per pound, which is enough to support repair and growth when energy isn't scarce.
The result also breaks the number down into a per-meal amount across four meals, the calories that protein contributes to your daily total, and an equivalent in grams per kilogram of bodyweight, which is the unit most research studies use.
Hitting your number in practice
A daily total is easier to hit when it's split across several meals rather than treated as one target to hit late at night. Aiming for roughly the same amount at each meal keeps the number from feeling overwhelming and gives your body a steady supply throughout the day.
| Food | Protein |
|---|---|
| Chicken breast, 6 oz | ~53 g |
| Greek yogurt, 1 cup | ~23 g |
| Whey protein, 1 scoop | ~24 g |
| Eggs, 2 large | ~12 g |
| Lentils, 1 cup cooked | ~18 g |
Once you know roughly how much protein is in the foods you already eat, hitting a daily target is mostly a matter of building meals around a protein source first, then filling in the rest of your calories around it.
Frequently asked questions
Why does the protein target change with my goal?
Protein needs are tied to what your body is doing with the rest of your calories. In a deficit, your body is more prone to breaking down muscle for energy, so a higher intake helps preserve it. At maintenance or in a surplus, energy is already available, so a moderate intake is enough to support muscle repair and growth.
Why 1.0 g per lb while cutting instead of the more common 0.8 g per lb figure?
The 0.8 g/lb figure tracks closely to general population guidance for people who are not in an aggressive calorie deficit. Sports-nutrition research on dieting athletes and lifters generally recommends the higher end of the intake range — around 1.0 g per lb — specifically during a cut, since the combination of a calorie deficit and training raises the risk of muscle loss.
Will eating more protein than my target help me build muscle faster?
Beyond the target range, extra protein has diminishing returns for muscle growth — the body can only use so much for repair and synthesis at a time. Once you are hitting your number consistently, additional gains usually come from training volume, progressive overload, and total calorie intake, not more protein.
How do I actually hit this number every day?
Spreading protein across 3–4 meals makes a daily target easier to hit than trying to eat it all at once. A palm-sized portion of meat, fish, poultry, or a cup of Greek yogurt each run roughly 20–30 grams, and a scoop of whey protein adds another 20–25 grams if food alone falls short.
Does the source of protein matter, or just the total?
Total daily protein is the biggest driver of the benefits this calculator targets. That said, complete protein sources — meat, fish, eggs, dairy, and soy — supply all essential amino acids in one food, so relying on them (or combining plant sources across the day) makes it easier to hit your number with less volume.
Sources
- International Society of Sports Nutrition Position Stand: protein and exercise — Jäger R, Kerksick CM, Campbell BI, et al. — Journal of the International Society of Sports Nutrition (accessed August 2026)