Protein Calculator
Protein does more than support muscle growth. It also helps preserve lean mass when you are dieting, improves satiety so calorie control is easier, and has a higher thermic effect than carbs or fat, meaning your body uses more energy to digest it. When you are eating in a surplus, protein provides the building blocks needed for muscle protein synthesis. When you are cutting, higher protein intake helps reduce the risk of losing muscle along with body fat. Needs also change based on your goal and training volume. Someone trying to maintain weight and general health can use a lower range than an athlete training hard several times per week. You may have also heard that high protein is dangerous for healthy kidneys. For people with normal kidney function, that claim is not supported by the evidence. Protein targets should be tailored to body size, body composition, and the demands you place on your body, not guessed from generic rules.
For informational purposes only
This calculator provides estimates based on established scientific formulas. Results are not medical or nutritional advice. Individual needs vary. Consult a registered dietitian or healthcare provider before making significant dietary changes, especially if you have a medical condition.
Protein targets
Your body weight is the main input. Training and body fat help refine the range.
Goal
Enter if known - improves accuracy for lean individuals.
Enter your body weight to calculate a protein range.
Common high-protein foods
Frequently asked questions
How much protein do I need to build muscle?
Most lifters do well around 0.8 to 1.0 grams per pound of body weight per day, or roughly 1.8 to 2.2 grams per kilogram. That range is high enough to support muscle protein synthesis for most people when paired with resistance training and enough total calories.
Can I eat too much protein? Is it harmful?
For healthy people with normal kidney function, high-protein diets are generally considered safe. Problems are more likely when someone already has a medical condition that affects kidney function or when a high-protein diet crowds out fruits, vegetables, fiber, and overall diet quality. Context matters more than fear-based headlines.
Do I need more protein when losing weight?
Yes, usually. A calorie deficit increases the risk of losing lean tissue along with fat, and higher protein intake helps protect muscle mass. This becomes more important the leaner you are, the larger your deficit is, and the more training you do.
What are the best high-protein foods?
Lean meats, fish, eggs, Greek yogurt, cottage cheese, whey protein, tofu, tempeh, edamame, and legumes are all useful options. The best protein foods are the ones you can eat consistently while still enjoying your diet and hitting your total calorie target.
Should I eat protein before or after workouts?
Either can work. The bigger priority is getting enough total protein across the full day. That said, having a protein-containing meal within a few hours before or after training is a practical way to support recovery and muscle repair without overthinking the timing.
Does protein timing matter for muscle growth?
Timing matters less than total daily intake, but it still has some value. Spreading protein across three to five meals makes it easier to stimulate muscle protein synthesis multiple times per day. Think of timing as a bonus layer, not the foundation.