How to use it
- Enter your body weight in pounds.
- Select your activity level from the three options.
- Click Calculate to see your daily protein target in grams.
- Use the result to plan meals and track your intake.
Your daily protein needs depend on your body weight and how active you are. This calculator uses a simple, evidence-based approach: multiply your weight in pounds by an activity factor. For a minimum intake, use 0.8 grams per pound—enough for basic health and to prevent deficiency. For a recommended intake, use 1.0 gram per pound—ideal for most people who exercise regularly or want to maintain muscle. For a high intake, use 1.2 grams per pound—suited for athletes, those in a calorie deficit, or anyone aiming to build significant muscle. The result is your daily protein target in grams. Why does this matter? Protein supports muscle repair, satiety, and overall body function. Hitting your target helps preserve lean mass, manage hunger, and improve recovery. Use the number as a daily goal, then adjust based on your personal response and goals.
Pro tips
- Add a 10-20% buffer if you're cutting or very active—round up to the nearest 10g for simplicity.
- Round your target to the nearest 5g to make tracking food labels easier.
- Order your protein sources first in your day—spread intake over 3-4 meals to hit the target.
- Don't forget that protein from whole foods counts too—meat, dairy, beans, and tofu all count toward the goal.
Real-life examples
- A 180-lb gym-goer wants to know how much protein to eat to build muscle.
- A 140-lb woman on a weight-loss plan needs a target to stay full and preserve muscle.
- A 220-lb athlete preparing for a marathon wants a high-protein intake for recovery.
Case study
Before, Mark (200 lb) guessed at 80g of protein daily and felt tired. After using the calculator with a high activity factor (1.2), he learned his target was 240g. He started eating more chicken and Greek yogurt, and within a month his energy and recovery improved noticeably.