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Protein Intake Calculator

How much protein do you need per day? Calculate your optimal intake for muscle gain, weight loss, or maintenance based on body weight, activity level, and goals.

How Much Protein Per Kg of Body Weight?

Protein requirements vary depending on your activity level and goals. Sedentary adults need around 0.8 grams of protein per kilogram of body weight to maintain basic health. If you exercise regularly, aim for 1.2 to 1.6 grams per kilogram. For serious strength training or bodybuilding focused on muscle gain, research supports 1.6 to 2.2 grams per kilogram. During a calorie deficit for fat loss, higher protein intake of 2.0 to 2.4 grams per kilogram helps preserve lean mass while you shed body fat. These recommendations apply to total body weight for most people, though those with significant excess body fat may benefit from basing the calculation on lean body mass.

Do You Need More Protein on Workout Days?

The short answer is that daily consistency matters more than timing around workouts. Research shows that total daily protein intake is the primary driver of muscle protein synthesis, not the exact day-to-day distribution. That said, spreading your protein evenly across three to five meals helps maximise absorption and muscle recovery. Consuming 20 to 40 grams of protein within a few hours of training can support recovery, but there is no need to double your intake on training days. Focus on hitting your daily target every day, including rest days, since muscle repair and growth continue for 24 to 48 hours after a session.

Frequently Asked Questions

How much protein do I need to build muscle?▼
To build muscle effectively, research recommends 1.6 to 2.2 grams of protein per kilogram of body weight per day. Pair this with a slight calorie surplus and progressive resistance training. Spreading your protein across 3 to 5 meals throughout the day optimises muscle protein synthesis.
Is 1 gram of protein per pound of body weight too much?▼
One gram per pound (roughly 2.2 grams per kilogram) is at the upper end of evidence-based recommendations but is not harmful for healthy individuals. Most people will see excellent results at 1.6 to 2.0 grams per kilogram. Going higher is generally safe but unlikely to provide additional muscle-building benefits.
Can you eat too much protein?▼
For healthy adults, high protein intake up to 2.5 grams per kilogram is considered safe. Extremely high amounts over extended periods may stress the kidneys in people with pre-existing kidney conditions. For most active individuals, the bigger concern is that excess protein displaces other essential nutrients in your diet.

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