Daily Protein Calculator — How Much Protein to Eat

Protein needs depend on body weight, goal and activity level. For maintenance, 1.2–1.6 g/kg is recommended. For cutting it rises to 1.6–2.2 g/kg, and for muscle building to 1.6–2.0 g/kg. For a 75 kg person at maintenance that is about 90–120 g per day.

During a calorie deficit the body tends to lose muscle mass. Higher protein intake (1.6–2.2 g/kg) protects muscle, increases satiety and has a higher thermic effect. That is why higher protein intake is recommended when losing weight.

For healthy people, intake up to about 2.0–2.2 g/kg is considered safe. Very high intake (over 3 g/kg) brings no added benefit and may burden the kidneys in people with kidney disease. Those with kidney problems should consult a doctor about protein intake.

Spread daily protein across 3–5 meals of about 20–40 g each. The calculator assumes 4 meals and divides the upper value. For a 75 kg person at maintenance that is about 30 g of protein per meal.

Rich sources include: chicken breast (31 g/100 g), beef (26 g), fish (20–25 g), eggs (6 g/egg), cottage cheese (18 g), legumes (8–9 g/100 g) and tofu (8 g). Combining animal and plant sources provides a full amino acid profile.

Yes. Plant-based diets can fully cover needs with legumes, tofu, tempeh, seitan and quinoa. Plant proteins have lower digestibility, so vegans are advised about 10% higher intake and varied sources.

People who train intensely have higher protein needs because muscle recovery requires amino acids. The calculator increases values by about 10% for high activity and lowers them by about 10% for low activity.

Supplements are a convenient way to top up protein but not essential — a complete diet can be built on natural foods. A supplement can be handy after training or with high needs. Treat it as a supplement, not the foundation of your diet.

Total daily intake matters most, not a specific time. Even distribution across meals supports steady muscle protein synthesis. Eating protein around training supports recovery, but the daily total is what counts.

No. The calculator gives indicative values based on general guidelines and does not account for health status, conditions, pregnancy or individual needs. For medical or sports goals, consult a dietitian or doctor.