Daily Protein Goal
Last reviewed: May 2026
A protein calculator determines your optimal daily protein intake in grams based on body weight, activity level, and fitness goals. Protein is the most important macronutrient for body composition — it builds and repairs muscle, preserves lean mass during fat loss, increases satiety, and has the highest thermic effect of any macronutrient (your body burns 20–30% of protein calories during digestion). Getting your protein target right is the single highest-impact dietary change most people can make.1
| Activity Level | g/kg Body Weight | g/lb Body Weight | 70 kg / 154 lb Person |
|---|---|---|---|
| Sedentary | 0.8 | 0.36 | 56g |
| Recreational exercise | 1.2–1.4 | 0.55–0.64 | 84–98g |
| Strength training | 1.6–2.2 | 0.73–1.0 | 112–154g |
| Fat loss (deficit) | 2.0–2.4 | 0.91–1.1 | 140–168g |
| Endurance athlete | 1.4–1.8 | 0.64–0.82 | 98–126g |
| Older adult (60+) | 1.2–1.6 | 0.55–0.73 | 84–112g |
During a calorie deficit, your body breaks down both fat and muscle for energy. Adequate protein — research suggests 2.0–2.4 g/kg — signals your body to preserve muscle while preferentially burning fat. A meta-analysis of 49 studies found that higher protein intakes during calorie restriction resulted in 1.2 kg more fat-free mass retained compared to lower protein intakes. This means the weight you lose is predominantly fat rather than muscle, which keeps your metabolism higher and improves body composition outcomes. Combine high protein with resistance training for optimal results.2
Research shows that distributing protein across 3–5 meals of 25–40 grams each maximizes muscle protein synthesis better than consuming the same total in 1–2 large meals. The "muscle full" effect means your body can only use about 0.4–0.55 g/kg per meal for muscle building. For a 70 kg person, that's 28–39g per meal. A post-workout protein serving within 2 hours of training supports recovery, but the "anabolic window" is wider than originally believed — total daily intake matters far more than precise timing.3
| Food | Protein/Serving | Calories | Complete? |
|---|---|---|---|
| Chicken breast (6 oz) | 42g | 187 | Yes |
| Greek yogurt (1 cup) | 20g | 130 | Yes |
| Eggs (2 large) | 12g | 140 | Yes |
| Whey protein (1 scoop) | 25g | 120 | Yes |
| Lentils (1 cup cooked) | 18g | 230 | No* |
| Tofu (½ block) | 20g | 180 | Yes |
| Salmon (6 oz) | 34g | 280 | Yes |
*Combine with grains for complete amino acid profile.
For healthy individuals, there is no credible evidence that high protein intakes (up to 3.0 g/kg) harm kidney function. The concern about kidney damage applies to people with pre-existing kidney disease, not healthy kidneys. A systematic review of protein intake studies found no adverse effects on renal function in healthy adults at intakes up to 2.8 g/kg for over a year. However, protein above ~2.4 g/kg offers diminishing returns for muscle building — extra protein is simply oxidized for energy, which is an expensive way to get calories.4
Protein is the only macronutrient that provides the essential amino acids your body cannot synthesize on its own. These amino acids serve as building blocks for muscle tissue, enzymes, hormones, immune cells, and structural components like collagen and keratin. Inadequate protein intake leads to muscle wasting (sarcopenia), weakened immune function, slower wound healing, hair and nail fragility, and hormonal imbalances. The minimum daily protein requirement to prevent deficiency is 0.36 grams per pound of body weight (0.8 g/kg), but this Recommended Dietary Allowance (RDA) represents the bare minimum for sedentary adults — not the optimal amount for health, fitness, or body composition goals. Current research supports significantly higher intakes for most active individuals. Track your complete nutrition with our Calorie Calculator and manage your weight goals with our Calorie Deficit Calculator.
| Goal / Population | Grams per lb Body Weight | Grams per kg | For 170 lb (77 kg) Person |
|---|---|---|---|
| Sedentary adult (minimum) | 0.36 g/lb | 0.8 g/kg | 61 g/day |
| General health / active adult | 0.5–0.7 g/lb | 1.2–1.6 g/kg | 85–119 g/day |
| Muscle building / strength | 0.7–1.0 g/lb | 1.6–2.2 g/kg | 119–170 g/day |
| Fat loss (preserving muscle) | 0.8–1.2 g/lb | 1.8–2.7 g/kg | 136–204 g/day |
| Endurance athlete | 0.5–0.8 g/lb | 1.2–1.8 g/kg | 85–136 g/day |
| Older adult (60+) | 0.5–0.7 g/lb | 1.2–1.6 g/kg | 85–119 g/day |
| Pregnant/nursing | 0.5–0.6 g/lb | 1.1–1.3 g/kg | 85–102 g/day |
Not all protein sources are nutritionally equivalent. Complete proteins contain all nine essential amino acids in adequate proportions — all animal proteins (meat, fish, eggs, dairy) are complete, as are a few plant proteins (soy, quinoa, buckwheat). Incomplete proteins lack or are low in one or more essential amino acids — most plant proteins fall into this category. The limiting amino acid in grains is typically lysine, while legumes are typically low in methionine. However, combining complementary plant proteins (beans and rice, hummus and pita, peanut butter on whole wheat) provides all essential amino acids — and these combinations don't need to be eaten in the same meal, just within the same day.
Protein quality is measured by the Digestibility Corrected Amino Acid Score (DIAAS), which accounts for both amino acid profile and digestibility. Whole eggs score highest (143 DIAAS), followed by milk protein (114), chicken breast (108), beef (102), and whey protein isolate (109). Among plant proteins, soy protein isolate scores 91 (near animal-quality), pea protein scores 82, and rice protein scores 60. Blending complementary plant proteins (pea + rice at a 70:30 ratio) creates a complete amino acid profile with a DIAAS approaching animal proteins. For vegetarians and vegans, achieving adequate protein intake requires deliberate planning but is entirely feasible with appropriate food selection and possibly supplementation with plant protein powders. Assess your overall nutritional needs with our Calorie Calculator.
Research shows that distributing protein intake evenly across meals optimizes muscle protein synthesis (MPS) better than consuming the same total amount unevenly. MPS peaks at approximately 25–40 grams of high-quality protein per meal for most adults (higher body weight individuals may benefit from the upper end of this range). Consuming more than 40 grams in a single meal doesn't increase MPS further — though the excess protein is still used for other bodily functions and contributes to satiety, it doesn't provide additional muscle-building stimulus. For a person targeting 150 grams daily, four meals of ~37 grams each is more effective for muscle growth than two meals of 75 grams.
Post-workout protein timing (the "anabolic window") has been shown to be less critical than previously believed. While consuming protein within 2 hours after resistance training is beneficial, the total daily protein intake matters far more than precise timing around workouts. Pre-workout protein (1–2 hours before training) may be equally or more effective because it ensures amino acids are available during the training session when muscle protein breakdown occurs. For individuals who train fasted (morning workouts before eating), post-workout protein becomes more important because the body has been without amino acid supply during both the overnight fast and the training session. Track your fitness alongside your nutrition with our One Rep Max Calculator and Heart Rate Zone Calculator.
Protein cost per gram varies dramatically across food sources. Among the most cost-effective options: eggs ($0.02–$0.04 per gram of protein), whole chicken ($0.02–$0.03/g), canned tuna ($0.03–$0.05/g), dried lentils ($0.01–$0.02/g), peanut butter ($0.02–$0.03/g), and whey protein powder ($0.03–$0.05/g). Premium sources like wild-caught salmon ($0.08–$0.15/g), grass-fed beef ($0.06–$0.10/g), and organic chicken breast ($0.05–$0.08/g) cost 2–5 times more per gram. For budget-conscious individuals, combining cheaper protein sources throughout the day (eggs at breakfast, chicken thighs at lunch, lentils at dinner, Greek yogurt as snacks) provides excellent nutrition at $3–$5 per day for 150+ grams of protein. Greek yogurt deserves special mention — at roughly 15–20 grams of protein per cup with probiotics and calcium — it's one of the most nutrient-dense protein sources available. Track your food budget with our Budget Calculator and pet nutrition with our Pet Food Cost Calculator.
Protein is the most satiating macronutrient — it reduces hunger hormones (ghrelin) and increases fullness hormones (GLP-1, peptide YY, cholecystokinin) more effectively than carbohydrates or fats. Studies show that increasing protein from 15% to 30% of total calories spontaneously reduces daily caloric intake by 400–500 calories without intentional calorie restriction. This thermic effect of food also contributes to weight management — protein requires 20–30% of its caloric value just for digestion and absorption, compared to 5–10% for carbohydrates and 0–3% for fats. For someone eating 2,000 calories daily, shifting from 15% to 30% protein increases thermogenesis by approximately 60–80 calories per day. Over a year, this metabolic advantage alone accounts for 6–8 pounds of additional fat loss compared to a lower-protein diet of equal total calories.
→ Prioritize protein at every meal. Aim for 25–40g per meal across 3–5 meals rather than 100g at dinner. Distribution matters for muscle synthesis.
→ Increase protein during a calorie deficit. When cutting calories, raise protein to 2.0–2.4 g/kg to preserve muscle. This is when protein matters most.
→ Track for 2 weeks to calibrate. Most people overestimate their protein intake by 20–30%. Tracking briefly reveals your baseline and common gaps.
→ Don't neglect other macros. Protein is critical but carbs fuel training and fats support hormones. Use our Macro Calculator for balanced targets.
See also: Macro Calculator · Calorie Calculator · TDEE Calculator · One Rep Max