How much protein do I need per day?

Daily protein requirements by goal (per ISSN Position Stand, Stokes et al. 2018): WHO/DRI minimum: 0.8g per kg body weight. This prevents deficiency but is not optimal for active people. For different goals: • Sedentary adults: 0.8-1.0g/kg • Weight loss: 1.2-1.6g/kg (higher protein preserves muscle) • Active maintenance: 1.2-1.6g/kg • Muscle building: 1.6-2.2g/kg • Cutting (deficit + training): 1.8-2.4g/kg • Endurance sport: 1.2-1.6g/kg • Strength/powerlifting: 1.6-2.2g/kg • Plant-based diet: 1.8-2.6g/kg (+10-30% vs animal protein targets) • Older adults 65+: 1.2-1.6g/kg (to overcome anabolic resistance) For most active people: 1.6-2.0g/kg covers the vast majority of body composition goals. Is more protein better? Morton et al. (2018) meta-analysis of 49 studies found protein above 1.62g/kg/day provided no additional muscle gain in healthy adults. For cutting phases, up to 2.4g/kg may help preserve muscle, but diminishing returns apply.

Should I calculate protein based on total weight or lean mass?

Both methods work for most people -- lean mass is more accurate when total weight is misleading. Total body weight method (default): • Simple -- no body fat measurement needed • Works well for most people in the 15-30% body fat range • Slightly overestimates for obese individuals (fat tissue has minimal protein needs) • Slightly underestimates for very lean, muscular athletes Lean body mass method: • More accurate -- based only on metabolically active tissue • Better for obese individuals (prevents inflating protein needs) and very muscular athletes • Requires body fat percentage from US Navy method, calipers, DEXA, or estimation • Typical LBM target: 2.0-2.7g per kg lean mass for muscle building When the difference matters most: • 100 kg person at 30% BF: lean mass = 70 kg. Both methods give similar protein targets • 100 kg person at 45% BF: lean mass = 55 kg. Total weight method overestimates by ~40% For most people in the 18-28% body fat range, either method gives practical and similar results. Precision improves with lean mass once body fat exceeds ~30%.

Does protein timing and meal distribution matter?

Total daily protein intake matters more than timing, but distribution does have a meaningful effect. Optimal per-meal protein for muscle protein synthesis (MPS): Research (Stokes et al. 2018) identifies approximately 0.4g per kg body weight per meal as the threshold for maximal MPS. For an 80 kg person, this is ~32g per meal. Below ~20g/meal: suboptimal MPS signal 20-40g/meal: maximal MPS for most adults Above 40g/meal: excess still used, but no further increase in acute MPS Meal frequency: 3-5 protein-containing meals spread evenly through the day is better than 1-2 large doses. Three meals of 30g protein = better muscle balance than one meal of 90g. Pre/post-workout: consuming protein within 2 hours before or after training is beneficial, but the 'anabolic window' is wider than once believed. Total daily intake matters more than exact timing. Before bed: 30-40g casein protein (slow-digesting) before sleep has been shown to enhance overnight muscle protein synthesis.

Why do plant-based eaters need more protein?

Plant proteins require higher total intake for two reasons: 1. Lower digestibility (DIAAS scores): Animal proteins score 1.0-1.19 on DIAAS (Digestible Indispensable Amino Acid Score). Plant proteins typically score lower: • Soy protein: 0.98 (one of the best plant sources) • Pea protein: 0.82 • Chickpeas (cooked): 0.83 • Wheat gluten: 0.41 Lower score means less protein is actually available for muscle synthesis. 2. Incomplete amino acid profiles: Most plant proteins are low in one or more essential amino acids: • Legumes: low in methionine • Grains: low in lysine • Exceptions: soy, quinoa, buckwheat, and hemp are complete proteins Solution -- protein complementing: • Rice + beans • Hummus + pita • Lentils + whole grain bread These combinations do NOT need to be eaten at the same meal -- complementing works across the full day. Practical recommendation: plant-based eaters should target 1.8-2.6g/kg and prioritise high-quality plant proteins: tempeh (19g/100g), seitan (25g/100g), tofu (17g/100g), edamame, and pea protein powder.

Why do older adults need more protein?

Older adults (65+) need 1.2-1.6g/kg of protein -- significantly more than the 0.8g/kg RDA -- due to anabolic resistance. What is anabolic resistance? With age, muscles become less sensitive to protein's muscle-building signal. A younger adult achieves maximal MPS with 20-25g of protein per meal; an older adult may need 35-40g for the same response. Consequences of low protein with age: • Sarcopenia: progressive muscle mass and strength loss • Reduced functional capacity and higher fall risk • Slower recovery from illness and surgery • Reduced immune function Rate of muscle loss: • 3-8% of muscle mass per decade after age 30 • Accelerates to up to 15% per decade after age 60 • Resistance training is the most effective intervention alongside adequate protein The PROT-AGE study group (2013) recommended: • 1.0-1.2g/kg for healthy older adults • 1.2-1.5g/kg for physically active older adults • 1.5-2.0g/kg for those with illness, injury, or active muscle loss Leucine-rich sources (chicken, beef, whey) are particularly effective for older adults as leucine directly triggers MPS and may have a higher threshold effect in aged muscle.

What are the best high-protein foods?

Protein content per 100g: Animal sources (highest to lowest): • Whey protein powder: 75g/100g • Chicken breast (raw): 31g/100g • Turkey breast (raw): 29g/100g • Lean beef (raw): 26g/100g • Tuna (canned, drained): 26g/100g • Salmon (raw): 20g/100g • Shrimp (cooked): 20g/100g • Whole eggs: 13g/100g (~6g per egg) • Cottage cheese (low fat): 11g/100g • Greek yogurt (0%): 10g/100g • Milk (whole): 3.4g/100g Plant sources: • Seitan (wheat gluten): 25g/100g -- highest non-supplement plant protein • Tempeh: 19g/100g • Tofu (firm): 17g/100g • Edamame (cooked): 11g/100g • Lentils, black beans, chickpeas (cooked): 9g/100g • Quinoa (cooked): 4.4g/100g Key insight: animal proteins are more protein-dense and have complete amino acid profiles. However, a well-planned plant-based diet using tempeh, tofu, seitan, legumes, and plant protein powder can meet even high-performance targets.

Protein Intake Calculator — Daily Target by Goal

The Protein Intake Calculator shows your daily protein target in grams across 9 evidence-based goals: Sedentary (0.8-1.0g/kg, WHO), Weight Loss (1.2-1.6g/kg), Active Maintenance (1.2-1.6g/kg), Muscle Building (1.6-2.2g/kg, ISSN), Cutting (1.8-2.4g/kg), Endurance (1.2-1.6g/kg), Strength (1.6-2.2g/kg), Plant-Based (1.8-2..

YOUR DETAILS

BODY WEIGHT (kg)

More accurate for muscular or heavier individuals

YOUR GOAL

MEALS PER DAY

YOUR PROTEIN TARGETS

DAILY TARGET — MUSCLE BUILDING

MIN

128

MAX

176

g/day

1.6-2.2g per kg body weight

MIDPOINT

152g

best single target

PER MEAL (4x)

38g

even split

RDA MINIMUM

64g

0.8g/kg (WHO)

PROTEIN KCAL (MIN)

512 kcal

PROTEIN KCAL (MAX)

704 kcal

Optimal per meal for max MPS: 32g (0.4g/kg). Each meal is sufficient.

DAILY PROTEIN RANGE (grams)

PROTEIN PER MEAL (4 meals, even split)

Optimal per meal for max MPS: ~32g (0.4g/kg). Each meal is sufficient.

ALL GOALS AT 80 kg

🪑 Sedentary64-80g

⚖️ Weight Loss96-128g

🏃 Active Maintenance96-128g

💪 Muscle Building128-176g

🔥 Cutting (Deficit + Training)144-192g

🚴 Endurance Sport96-128g

🏋️ Strength / Powerlifting128-176g

🌱 Plant-Based Diet144-208g

👴 Older Adults (65+)96-128g

TO HIT 152g PROTEIN/DAY

🍗

Chicken breast (raw)

31g/100g

490g

🐟

Tuna (canned, drained)

26g/100g

585g

🐠

Salmon (raw)

20g/100g

760g

🥩

Lean beef (raw)

26g/100g

585g

🦃

Turkey breast (raw)

29g/100g

524g

🥚

Eggs (whole)

6g/unit

26 eggs

🥛

Greek yogurt (0%)

10g/100g

1520g

🧀

Cottage cheese

11g/100g

1382g

🟨

Tofu (firm)

17g/100g

894g

🟫

Tempeh

19g/100g

800g

🍞

Seitan (wheat gluten)

25g/100g

608g

🟢

Edamame (cooked)

11g/100g

1382g

🫘

Lentils (cooked)

9g/100g

1689g

🫘

Black beans (cooked)

9g/100g

1689g

🥤

Whey protein powder

75g/100g

203g

🥤

Casein protein powder

70g/100g

217g

🥤

Plant protein powder

65g/100g

234g

🥚

Egg white powder

80g/100g

190g

Amounts shown for a single food source. Mix multiple foods for variety and micronutrient balance.

Created with❤️byeaglecalculator.com

HOW TO USE

1
Enter your body weight in kg or lbs. The calculator uses this to compute your protein target in grams using your chosen goal's g/kg multiplier. If you are very muscular or significantly overweight, enable 'Use Lean Body Mass' and enter your body fat percentage — the target is then based on lean mass, not total weight, giving a more accurate result.
2
Select your goal from 9 options, each backed by scientific evidence: Sedentary (0.8-1.0g/kg, WHO RDA), Weight Loss (1.2-1.6g/kg), Active Maintenance (1.2-1.6g/kg), Muscle Building (1.6-2.2g/kg, ISSN), Cutting (1.8-2.4g/kg), Endurance Sport (1.2-1.6g/kg), Strength/Powerlifting (1.6-2.2g/kg), Plant-Based (1.8-2.6g/kg), and Older Adults 65+ (1.2-1.6g/kg). Each goal button shows the exact gram range for your weight.
3
Choose your meals per day (3, 4, 5, or 6). The calculator shows how much protein per meal for even distribution, and checks whether that hits the optimal per-meal MPS (Muscle Protein Synthesis) threshold — approximately 0.4g per kg of body weight per meal, which research shows maximises muscle building signal per meal.
4
Read your results: min and max daily protein targets, midpoint as a practical single-number target, per-meal grams, RDA minimum (0.8g/kg), and protein calories (4 kcal/g). The protein range gauge shows where RDA sits vs your goal. The goal comparison table shows all 9 goals simultaneously at your weight.
5
Use the food source guide to plan your diet. Filter by All, Animal, Plant, or Supplements. Each food shows exactly how much you need to hit your daily midpoint from that single source. This highlights relative protein density — combine multiple foods for variety and micronutrient coverage.

WORKED EXAMPLE

Protein intake for an 80 kg person, muscle building goal: TOTAL WEIGHT METHOD: Target: 1.6-2.2g per kg body weight Minimum: 1.6 x 80 = 128g/day Maximum: 2.2 x 80 = 176g/day Midpoint: (128 + 176) / 2 = 152g/day LEAN MASS METHOD (18% BF): Lean mass = 80 x (1 - 0.18) = 65.6 kg Target: 2.0-2.7g per kg lean mass Minimum: 2.0 x 65.6 = 131g/day Maximum: 2.7 x 65.6 = 177g/day Both methods agree closely at 18% BF. PER-MEAL DISTRIBUTION (152g midpoint): 3 meals: 152/3 = 51g per meal (above 32g MPS threshold) 4 meals: 152/4 = 38g per meal (above threshold) 5 meals: 152/5 = 30g per meal (near threshold) MPS threshold: 0.4g/kg = 0.4 x 80 = 32g per meal 4 meals of 38g is optimal for this profile. RDA minimum: 0.8 x 80 = 64g/day (well below muscle-building target) Protein calories: 152 x 4 = 608 kcal/day from protein alone FOOD SOURCES to hit 152g (midpoint, from single source): Chicken breast: 152/31 x 100 = 490g raw Tuna canned: 152/26 x 100 = 585g Eggs: 152/6 = 26 eggs Greek yogurt 0%: 152/10 x 100 = 1,520g (impractical alone) Whey powder: 152/75 x 100 = 203g powder REALISTIC DAILY PLAN: 200g chicken breast: 62g protein 1 can tuna (185g): 48g protein 2 whole eggs: 12g protein 200g Greek yogurt: 20g protein SUBTOTAL: 142g -- top up with 10g from other sources or half scoop whey

REFERENCE FORMULAS

FORMULA REFERENCE TABLE

Name	Formula	Description
RDA minimum	Protein = 0.8g per kg body weight	WHO/DRI. Prevents deficiency. Not optimal for active people or muscle gain.
Lean mass method	Protein = rate x lean mass (kg)	Lean mass = weight x (1 - BF%/100). More accurate when total weight is misleading (muscular or obese).
Muscle building	1.6-2.2g per kg body weight	ISSN position stand (Stokes et al. 2018). Above 2.2g/kg shows diminishing returns.
Cutting	1.8-2.4g per kg body weight	Higher protein during a calorie deficit maximises muscle retention alongside resistance training.
Plant-based diet	1.8-2.6g per kg body weight	Plant proteins have lower DIAAS scores and incomplete amino profiles. Increase total by 10-30%.
Older adults (65+)	1.2-1.6g per kg body weight	Anabolic resistance in older muscle requires more protein to trigger the same MPS as younger adults.
MPS per meal	0.4g per kg body weight per meal	Stokes et al. 2018. Approximate threshold for maximal muscle protein synthesis per meal.
Protein calorie density	1g protein = 4 kcal	Same as carbs (4 kcal/g). Thermic effect: 25-30% of protein calories burned during digestion vs 5-10% for carbs/fat.

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Last updated: April 29, 2026 - Sources: ISSN Position Stand (Stokes et al. 2018), Morton et al. (2018), WHO/DRI RDA 0.8g/kg