Calculator

Protein Intake Calculator

Find your optimal daily protein based on your weight and fitness goal.

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Protein Intake Calculator

How much protein do you actually need? Enter your weight and goal to get a science-backed daily protein target.

📋Your Details

🎯Your Daily Protein Target

128–176g
of protein per day
(1.6–2.2 g/kg · 0.73–1.00 g/lb)
💪 Build Muscle: Maximises muscle protein synthesis (MPS)
Minimum (128g)Target (152g)Maximum (176g)

🍗Hitting Your Target — Food Sources

You need ~152g/day. Here's what that looks like in real food:

Chicken breast (100g)
31g protein / 100g
~5× servings/day
Eggs (1 large)
6g protein / egg
~25.4× servings/day
Greek yogurt (150g)
15g protein / 150g
~10.2× servings/day
Canned tuna (100g)
30g protein / 100g
~5.1× servings/day
Whey protein (1 scoop)
25g protein / scoop
~6.1× servings/day
Lentils cooked (100g)
9g protein / 100g
~16.9× servings/day

Spread protein across 3–5 meals (25–40g per meal) for optimal muscle protein synthesis.

ℹ️Why Protein Matters

Muscle protein synthesis (MPS) is maximally stimulated by ~0.4g/kg per meal. Spreading intake across 4+ meals is more effective than eating it all at once.

Leucine threshold: Each meal needs ~2–3g leucine to trigger MPS. Chicken, whey, eggs, and fish are excellent leucine sources.

Timing: Post-workout protein (within ~2 hours) supports recovery, but total daily intake matters far more than timing.

Plant-based: Plant proteins often lack complete amino acid profiles. Aim for 20–30% higher intake and combine sources (rice + beans, etc.).

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