Protein is the single most important macronutrient for anyone who trains. It builds muscle, preserves lean mass during a diet, keeps you full, and has the highest thermic effect of any macro. This calculator gives you a science-based daily target based on your weight and goal.
How much protein do you actually need?
The consensus from meta-analyses (Morton et al. 2018, Helms et al.) is 1.6–2.2 g of protein per kg of body weight for anyone training with weights. Cutting? Push to 2.0–2.4 g/kg to protect muscle in a deficit. Bulking? 1.6–1.8 g/kg is usually enough. Beyond ~2.4 g/kg there's no extra muscle-building benefit for natural lifters.
Why grams per kg, not grams per pound?
Research is published in kg. If you think in pounds, roughly: 0.7–1.0 g per pound of body weight covers the same range. If you're very overweight, use lean body mass (or target weight) instead of total body weight to avoid inflating the number.
Protein timing and distribution
Total daily intake matters most. That said, splitting protein into 3–5 meals of 0.3–0.4 g/kg each maximizes muscle protein synthesis (MPS). Don't stress about a strict anabolic window — as long as you eat protein within a few hours of training, you're covered.
Best protein sources
Complete animal sources (chicken breast, eggs, whey, Greek yogurt, fish, lean beef) score highest on DIAAS. Plant sources (soy, pea protein, lentils + rice combos) work but often need higher totals to match. A scoop of whey (~25 g) is the cheapest, fastest way to hit your number.
Worked example
A 70 kg lifter cutting on 1800 kcal: target = 70 × 2.2 = 154 g protein/day. Split across 4 meals = ~38 g each. That's about 130 g chicken breast + a scoop of whey, four times a day.
- 1Cutting = protein UP. This is when most people accidentally under-eat it.
- 2Track for 3 days honestly — most people eat 30% less protein than they think.
- 3Front-load protein at breakfast if you struggle to hit your total.
Frequently asked questions
Q1.Will too much protein damage my kidneys?
No — this is a myth. High-protein diets are safe for healthy kidneys according to every long-term study to date. Consult a doctor only if you already have kidney disease.
Q2.Is 1 g per pound of body weight too much?
No, it's on the higher end of the evidence-based range and it's fine. Extra protein just becomes fuel.
Q3.Do I need protein powder?
No — but it's the easiest, cheapest way to hit high targets. Real food works if you have time to cook and chew.
Q4.What if I'm vegan?
Aim slightly higher (~2.0–2.4 g/kg), combine sources (rice + beans, pea + soy), and consider a plant protein powder for convenience.
If you have kidney disease, liver disease, or a metabolic disorder, talk to your doctor before dramatically increasing protein intake.