Protein needs depend mostly on body weight (or lean body mass) and how active you are. Enter your weight and goal above for an instant personalized target. The questions below cover everything else most people want to know — how much for muscle, how much for fat loss, and whether high-protein diets are safe.
How Much Protein Do You Need Per Day?
The general guideline is 0.36g per pound (0.8g/kg) for sedentary adults, 0.5–0.7g per pound for active people maintaining fitness, 0.7–1.0g per pound for athletes, and 0.8–1.2g per pound when building muscle. A 170-pound person on a moderate plan needs about 85–119g daily. Older adults (60+) benefit from the higher end of these ranges to offset age-related muscle loss.
How Much Protein for Muscle Gain?
Research consistently supports 1.6–2.2g per kilogram (0.7–1.0g per pound) for building muscle, with diminishing returns above 2.4g/kg. To maximize muscle protein synthesis, spread intake across 3–5 meals containing 20–40g each. Resistance training is required — extra protein without training does not build muscle on its own.
How Much Protein for Fat Loss?
During a calorie deficit, eat 0.8–1.0g per pound of bodyweight to preserve muscle and curb hunger. Protein is the most filling macronutrient and has the highest thermic effect — your body burns roughly 25% of protein calories during digestion versus 5–10% for carbs and 0–3% for fat. That makes high-protein diets uniquely well-suited to a cut.
Can You Eat Too Much Protein?
For healthy adults, intakes up to 2.5–3.0g per kilogram (1.1–1.4g per pound) are well tolerated in studies lasting up to a year. Concerns about kidney damage from high protein only apply to people with pre-existing kidney disease. Stay well hydrated and prioritize whole-food protein over heavy supplementation.
When Should I Eat Protein?
Total daily intake matters most. Beyond that, distributing 20–40g of protein across 3–5 meals appears to optimize muscle protein synthesis. Eating protein within a few hours after exercise supports recovery, but the "anabolic window" is several hours wide — not 30 minutes as once believed.
Why Lean Body Mass Matters
Protein needs scale with muscle tissue, not fat. Two people at 200 lbs — one at 30% body fat, the other at 15% — have meaningfully different protein targets. If you know your body fat percentage, enable that option above and the calculator switches to a lean body mass calculation.
Common Protein Sources
Use this reference to plan meals that hit your target:
| Food | Serving | Protein |
|---|---|---|
| Chicken breast, cooked | 4 oz | ~30g |
| Salmon, cooked | 4 oz | ~25g |
| Lean beef, cooked | 4 oz | ~30g |
| Greek yogurt, plain | 1 cup | ~17g |
| Cottage cheese, low-fat | 1 cup | ~28g |
| Egg, large | 1 egg | ~6g |
| Tofu, firm | 4 oz | ~10g |
| Lentils, cooked | 1 cup | ~18g |
| Black beans, cooked | 1 cup | ~15g |
| Whey protein | 1 scoop | ~24g |