Calculate your optimal daily protein intake based on your body weight, activity level, and fitness goals. Get personalized protein recommendations for muscle gain, weight loss, or maintenance.
Protein is an essential macronutrient that plays a critical role in building and repairing tissues, producing enzymes and hormones, and supporting immune function. Getting adequate protein is especially important for maintaining muscle mass, supporting recovery from exercise, and achieving body composition goals.
Muscle Building: Protein provides amino acids needed for muscle protein synthesis
Weight Loss: High protein intake helps preserve lean muscle during calorie deficits
Satiety: Protein is the most filling macronutrient, helping control hunger
Recovery: Adequate protein supports faster recovery from training and injury
The RDA is 0.36g per pound (0.8g per kg) of body weight. This is the minimum to prevent deficiency but may not be optimal for active individuals or those with fitness goals.
Example for 150 lb person:
54g protein per day (minimum requirement)
0.6-0.8g per pound (1.3-1.8g per kg) supports regular exercise, maintains muscle mass, and promotes overall health. This range is suitable for most active people.
Example for 150 lb person:
90-120g protein per day
0.8-1.0g per pound (1.8-2.2g per kg) helps preserve muscle mass during calorie restriction, increases satiety, and supports a higher thermic effect of food.
Example for 150 lb person:
120-150g protein per day
1.0-1.2g per pound (2.2-2.6g per kg) maximizes muscle protein synthesis, supports recovery from intense training, and promotes muscle growth during a calorie surplus.
Example for 150 lb person:
150-180g protein per day
1.2-1.5g per pound (2.6-3.3g per kg) supports high training volumes, accelerates recovery, and meets increased protein turnover from intense physical demands.
Example for 150 lb person:
180-225g protein per day
Chicken Breast
31g protein per 100g
Lean Beef
26g protein per 100g
Salmon
25g protein per 100g
Eggs
6g protein per large egg
Greek Yogurt
10g protein per 100g
Lentils
9g protein per 100g cooked
Tofu
8g protein per 100g
Chickpeas
9g protein per 100g cooked
Quinoa
4g protein per 100g cooked
Almonds
21g protein per 100g
Distribute protein intake across 3-5 meals for optimal muscle protein synthesis. Aim for 20-40g of protein per meal to maximize the anabolic response.
Consuming 20-40g of protein within 2 hours after training supports muscle recovery and growth. The "anabolic window" is longer than previously thought, so timing is flexible.
A protein-rich snack before sleep (20-40g, preferably casein or slow-digesting protein) can support overnight muscle protein synthesis and recovery.
While timing can optimize results, hitting your total daily protein target is the most important factor. Consistency over time trumps perfect timing.
Fast-digesting, complete protein ideal for post-workout. Contains all essential amino acids and is highly bioavailable. Typical serving provides 20-30g protein.
Slow-digesting protein that provides a steady release of amino acids. Ideal for before bed or between meals. Takes 6-8 hours to fully digest.
Pea, rice, hemp, or blended plant proteins for vegans and those with dairy allergies. Look for complete amino acid profiles or combine different sources.
Supplements are convenient but not necessary. Use them to fill gaps when whole food sources are impractical. Prioritize whole foods for overall nutrition and satiety.
For healthy individuals, high protein intake (up to 2g per lb) is safe. Excess protein is converted to energy or stored as fat if total calories exceed needs. Those with kidney disease should consult a doctor.
Research shows high protein intake does not harm healthy kidneys. However, those with existing kidney disease should limit protein intake as advised by their healthcare provider.
Animal proteins are complete (contain all essential amino acids) and more bioavailable. Plant proteins can be equally effective when varied sources are combined to provide all amino acids.
Your body can absorb and utilize all protein consumed, but muscle protein synthesis maxes out around 20-40g per meal. Spreading intake optimizes muscle building but doesn't affect total absorption.