Protein Intake Guide: the simple formula (that still makes sense)

Protein is the building block your body uses to repair and maintain tissues (including muscle). When people say “hit your protein,” they usually mean: eat enough protein to support your goal — whether that goal is maintaining your weight, losing fat while keeping muscle, or building muscle over time.

This calculator uses a practical approach: it converts your body weight to kilograms (if needed), chooses a recommended protein factor (grams per kilogram of body weight), and then outputs a daily target. Instead of pretending there is one perfect number for everyone, it gives you a range and a simple target inside that range.

If your weight is in pounds (lb), we convert to kilograms (kg) using:
weight_kg = weight_lb ÷ 2.2046
Example: 165 lb ÷ 2.2046 ≈ 74.8 kg.

The factor depends on your goal and training level. In general: higher goals = higher protein. That’s because dieting and hard training can increase the importance of protein for recovery and muscle retention. Here are the default ranges this tool uses:

• Maintain / general health: ~1.2–1.6 g/kg/day (lower end if training is low)
• Fat loss (cutting): ~1.6–2.2 g/kg/day (higher if training is high)
• Build muscle (lean bulk): ~1.6–2.4 g/kg/day
• Endurance: ~1.2–1.8 g/kg/day (depends on volume + appetite)
• Recomposition: ~1.8–2.4 g/kg/day (useful when losing fat + trying to gain/keep muscle)

The calculator outputs: (low range, high range) and a target (a “middle-of-the-road” number) that most people can actually follow.

The core formula is:
protein_g_per_day = weight_kg × factor
Then we split across meals:
protein_per_meal = protein_g_per_day ÷ meals_per_day

If you enter a goal weight, the calculator will base the estimate on that number (useful if you’re currently far above your target and prefer a more “destination-based” plan). If you leave it blank, we use your current body weight.

Real examples you can copy

Weight: 165 lb → 74.8 kg. Fat loss range might be ~1.6–2.2 g/kg.
Low: 74.8 × 1.6 ≈ 120 g/day
High: 74.8 × 2.2 ≈ 165 g/day
Target (middle-ish): about 140 g/day.

Per meal (4 meals): 140 ÷ 4 = 35 g per meal. That can look like: chicken bowl (35g), Greek yogurt + berries (20g) + whey (15g), turkey sandwich (30–40g), tofu stir-fry (30–40g).

Lean bulk range might be ~1.6–2.4 g/kg.
Low: 70 × 1.6 = 112 g/day
High: 70 × 2.4 = 168 g/day
Target: around 140 g/day.

Per meal (3 meals): 140 ÷ 3 ≈ 47 g per meal. If that feels too high, switch to 4 meals — consistency beats perfection.

180 lb → 81.6 kg. Endurance range ~1.2–1.8 g/kg. Target might be ~1.5 g/kg:
81.6 × 1.5 ≈ 122 g/day
Per meal (5 meals): 122 ÷ 5 ≈ 24 g per meal. That’s a lot easier than trying to cram protein into 2 big meals.

• Anchor meals: Pick 1–2 meals/day that reliably give 30–50g protein.
• Protein “top-ups”: Add a small item (shake, yogurt, eggs, edamame) to close the gap.
• Track once, then simplify: Track for 3–7 days, then repeat what works.
• Plant-based tip: Combine sources (tofu + beans + lentils + soy yogurt) for easier totals.

How to interpret your protein range

Your output includes a range because protein needs aren’t a single magic number. Think of it like a “budget”: anywhere in the recommended range will work, and the best choice is the one you can maintain consistently.

• Lower end of range: Great for general health, beginners, or anyone focusing on simple consistency.
• Middle target: Best balance for most people who train and want results without overthinking.
• Upper end: Useful during aggressive fat loss, heavy lifting phases, or recomposition goals.

• Mistake: Trying to hit a perfect number daily. Fix: Aim for weekly consistency (most days close).
• Mistake: Skipping protein at breakfast. Fix: Add eggs/Greek yogurt/protein oats.
• Mistake: Only counting dinner protein. Fix: Split across meals — easier digestion, easier adherence.
• Mistake: “All shakes, no food.” Fix: Use shakes as a tool, not the entire strategy.

If you hate tracking: aim for one palm-sized protein portion at each meal (or slightly larger if you’re cutting). The calculator’s “per-meal” number helps you translate your plan into real life.

Frequently Asked Questions

• Is this protein calculator accurate?

  It’s a practical estimate based on body weight and goal. It’s not a medical prescription — but it’s accurate enough for most people who want a clear daily target and a realistic range.

• Should I use my current weight or my goal weight?

  If you’re close to your goal, current weight is fine. If you’re far above your goal and want a more sustainable plan, using goal weight can produce a less extreme number that’s easier to stick to.

• Does eating more protein automatically build muscle?

  Protein supports muscle growth, but you still need resistance training and enough total calories. Protein is the “materials,” training is the “signal,” and calories help determine how strongly your body responds.

• What if I can’t hit my protein target?

  Go for the lower end of the range first. Then increase gradually (10–20g/day at a time). Consistency matters more than perfection.

• Do I need protein right after workouts?

  Timing can help, but the biggest win is total daily protein. If you want a simple rule: get a solid protein meal within a few hours of training and you’re covered.

• Is high protein safe?

  For most healthy people, higher protein intakes are commonly used in fitness. If you have kidney disease or a medical condition, you should get personalized advice from a clinician.