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How much protein do you really need per day? Get a personalized range in grams based on your weight, activity level, and goal — with a per-meal breakdown included.
Protein Calculator
Activity Level
Goal
Daily Protein
120 to 165 g
3 meals 40 to 55 g
4 meals 30 to 41 g
Body weight × protein multiplier
Ranges based on activity level and goal Your daily protein requirement depends on how active you are and what you’re trying to achieve. The minimum to prevent muscle loss is around 0.8 g per kg of body weight (sedentary adults). For active individuals, optimal ranges are 1.4–2.4 g/kg depending on training intensity and goal. This calculator gives you a practical min–max range based on current research.
How to Use This Calculator
1
Enter your body weight in kilograms.
2
Select your activity level — from sedentary to strength training or endurance sport.
3
Choose your goal: build muscle, maintain mass, or lose fat while preserving muscle.
4
Your daily protein range and per-meal breakdown (3 or 4 meals) update instantly.
How Protein Needs Are Calculated
Protein requirements are expressed in grams per kilogram of body weight. Research consistently shows that heavier training loads and goals like muscle hypertrophy or fat-loss muscle preservation require significantly higher protein intake than the basic dietary minimums designed to prevent deficiency.
Protein Multipliers by Activity and Goal
Sedentary: 0.8–1.0 g/kg — minimum to prevent muscle loss.
Light exercise: 1.2–1.6 g/kg — recreational training, 1–3 sessions/week.
Moderate: 1.4–1.8 g/kg — regular structured training, 3–5 sessions/week.
Strength/hypertrophy: 1.6–2.2 g/kg — resistance training focused on muscle gain.
Endurance athletes: 1.4–1.8 g/kg — running, cycling, triathlon and similar.
Fat loss (muscle preservation): 1.6–2.4 g/kg — higher protein protects lean mass during a deficit.
How to Distribute Protein Across Meals
Research shows that muscle protein synthesis is maximized when protein is evenly distributed across 3–4 meals, with each meal containing at least 20–40 g. This calculator shows per-meal targets for both 3 and 4 eating occasions. Avoid front-loading or back-loading protein at a single meal — spread it out for best results.
Best Sources of Protein
Complete proteins (containing all essential amino acids) include: chicken breast, eggs, Greek yogurt, cottage cheese, fish, lean beef, shrimp, and tofu. For plant-based athletes, combining rice and legumes, edamame, tempeh, and seitan provides adequate amino acid profiles.
Protein Calculator for Personal Trainers
Use this tool during client onboarding to set realistic protein targets based on their training phase and goal. It’s particularly useful for clients who undereat protein — a common issue that limits results regardless of how well the training is programmed.
With Gymkee, you can include daily macro and protein targets in personalized nutrition plans, allowing clients to track intake and hit their targets from the same app they use for their workouts.
คำถามที่พบบ่อย
How much protein do I need to build muscle?
For muscle hypertrophy, aim for 1.6–2.2 g of protein per kg of body weight per day. A 75 kg person doing strength training needs approximately 120–165 g of protein per day. Going above 2.2 g/kg provides diminishing returns for most people.
Can I eat too much protein?
For healthy adults, protein intakes up to 2.5–3.0 g/kg are generally safe and well-tolerated. Excess protein is not stored as fat or muscle — it is used for energy or excreted. Extremely high intakes (above 3 g/kg) are only relevant for elite athletes in specific phases.
Does the timing of protein intake matter?
Yes, but less than total daily intake. Distributing protein evenly across 3–4 meals matters more than having a post-workout shake within 30 minutes. However, consuming 20–40 g within 2 hours after training can support muscle protein synthesis.
What is the best protein source?
Animal proteins (chicken, eggs, fish, dairy) have the highest biological value and best amino acid profile. Among plant sources, soy protein is closest to animal protein in quality. The most important factor is hitting your total daily target — source matters less than quantity.
Do I need more protein when losing weight?
Yes — this is one of the most evidence-backed recommendations in sports nutrition. During a calorie deficit, higher protein intake (1.6–2.4 g/kg) significantly preserves lean muscle mass, keeps you fuller, and supports fat loss specifically rather than weight loss from muscle breakdown.
How does this calculator differ from a macro calculator?
This calculator focuses specifically on protein and gives a range (min to max) rather than a single number, reflecting the variability in real-world needs. The macro calculator covers all three macronutrients (protein, carbs, fat) and integrates with your TDEE for a complete nutrition plan.
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Gymkee lets you set personalized macro and protein targets, build meal plans, and let clients track their intake daily — all linked to their training program.
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