Protein Intake Calculator

Body weight (kg)

Age

Activity level

Primary goal

—

grams of protein per day

—

Minimum
(g/day)

—

Target
(g/day)

—

Upper end
(g/day)

Spread your intake across 3–4 meals, aiming for —g per meal.

How much protein do you actually need?

The official RDA for protein is 0.8g per kg of body weight — but this represents the minimum to prevent deficiency in a sedentary adult, not an optimal intake. For anyone who exercises, wants to lose weight, or is over 50, the research consistently points to higher intakes.

Protein targets by goal

Goal	Recommended intake	Why
General health	1.0–1.2 g/kg	Maintains muscle, supports immunity
Fat loss	1.8–2.4 g/kg	Preserves lean mass during deficit
Muscle building	1.6–2.2 g/kg	Maximises muscle protein synthesis
Endurance sports	1.4–1.7 g/kg	Supports recovery and adaptation
Adults 50+	1.2–1.6 g/kg	Counters age-related muscle loss

Why protein needs are higher during fat loss

When you're in a calorie deficit, your body can use muscle protein as an energy source — a process called gluconeogenesis. Higher protein intake (1.8–2.4g/kg) during fat loss essentially "protects" muscle mass by ensuring there's always abundant amino acids available, reducing the body's need to break down muscle tissue. Studies consistently show that high-protein diets during calorie restriction result in greater fat loss and better lean mass retention compared to lower-protein approaches at the same calorie intake.

Why older adults need more protein

Ageing reduces muscle sensitivity to protein — a process called anabolic resistance. Older muscles require a higher dose of protein per meal to trigger the same muscle protein synthesis response that younger muscles achieve with less. Research suggests adults over 50 benefit from a minimum of 30–40g of protein per meal to reliably stimulate muscle maintenance, compared to 20–25g for younger adults. The RDA of 0.8g/kg is particularly inadequate for this group.

Spreading protein throughout the day

Total daily protein matters most, but distribution has a meaningful effect on muscle protein synthesis. Research shows that spreading protein across 3–4 meals of 25–40g each is more effective for muscle building and preservation than consuming the same total in one or two large meals. A protein-rich breakfast is particularly important — most people under-consume protein in the morning and then try to compensate at dinner.

Best protein sources

Animal-based: Chicken breast (~31g/100g), canned tuna (~25g/100g), salmon (~25g/100g), eggs (~6g each), Greek yogurt (~10g/100g), cottage cheese (~11g/100g), whey protein (~24g/30g scoop).

Plant-based: Tempeh (~19g/100g), edamame (~11g/100g), tofu (~8–12g/100g), lentils (~9g/100g), chickpeas (~9g/100g), pea protein powder (~21g/30g scoop). Plant proteins are generally lower in leucine — the amino acid most responsible for triggering muscle synthesis — so plant-based eaters may benefit from slightly higher total intakes.

Frequently asked questions

Can you eat too much protein?

For healthy adults with normal kidney function, research does not support the idea that high protein intakes (up to 3g/kg) cause kidney damage. The concern about protein and kidneys applies to people who already have kidney disease, not healthy individuals. Very high protein diets can cause digestive discomfort and are more expensive, but are not dangerous for most people. People with existing kidney conditions should consult a healthcare provider.

Is protein powder necessary?

No. Protein powder is a convenient supplement, not a necessity. Whole food sources provide the same amino acids plus additional nutrients like vitamins and minerals. Powder is useful when hitting a high protein target through food alone becomes impractical — for very active individuals or those who find high-protein foods unappealing. The cheapest effective option is whey protein concentrate.

Does protein timing matter?

Less than once believed. The "anabolic window" immediately post-workout is real but wider than the 30-minute window often cited — research suggests muscle protein synthesis is elevated for several hours after training. Total daily protein intake matters far more than precise timing. That said, having a protein-rich meal within 2 hours of training is a sensible practice.

How much protein is in a typical meal?

A 150g chicken breast provides about 45g. Two eggs provide about 12g. 170g Greek yogurt provides about 17g. A 30g scoop of whey protein provides about 24g. A typical Western meal without deliberate protein focus often provides 15–25g — below the threshold that maximally stimulates muscle protein synthesis in older adults.

Not medical advice. Protein recommendations are general estimates for healthy adults. Individuals with kidney disease or other metabolic conditions should consult a healthcare provider before significantly increasing protein intake.