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Fitness & Weight
Protein Intake Calculator — Daily Protein in Grams by Weight & Goal
A simple daily protein target from your weight and your training goal
Protein is the macronutrient most Americans under-think and under-eat. It builds and repairs muscle, keeps you full between meals, and protects lean tissue when you're losing fat. This calculator turns your weight in pounds and your goal into a clear daily protein target in grams — and shows you roughly what that looks like on a plate.
The science-backed way to set protein is per unit of body weight, not a flat number. Nutrition research states it in grams per kilogram, so this tool converts your pounds to kilograms first (1 lb = 0.4536 kg), then multiplies by a factor for your goal:
Protein (g) = weight (kg) × factor
The factors used here:
- Sedentary / maintenance — 0.8 g/kg. The basic RDA floor to avoid deficiency.
- Active — 1.2 g/kg. Regular cardio or recreational sport.
- Strength / athlete — 1.6 g/kg. Lifting weights, building or keeping muscle.
- Muscle gain — 2.0 g/kg. Hard bulking or a fat-loss cut where protein is highest.
Worked example. You weigh 170 lb and lift weights (strength goal, 1.6). First convert: 170 × 0.4536 = 77.1 kg. Then 77.1 × 1.6 = 123 g of protein per day. To make it flexible, this calculator also gives a sensible range around that target — roughly 110 to 135 g here — because you don't need to hit the gram exactly every day.
What does 123 g look like? About a 6 oz chicken breast (54 g), 3 eggs (18 g), a cup of Greek yogurt (23 g), and a scoop of whey (25 g) gets you most of the way. Spreading it across 3–4 meals (20–40 g each) helps your body use it best.
The most common mistake is using your goal weight or scale weight blindly — if you're carrying a lot of excess fat, very high factors can overshoot, so lean or goal weight is sometimes more sensible. The other trap is assuming more is always better; past roughly 2.0 g/kg there's little added benefit for most people.
This is an informational estimate, not medical or dietary advice. Kidney conditions, pregnancy, and certain medications change protein needs — talk with a doctor or registered dietitian about your individual situation.
Calculator
Fill in the fields and click "Calculate" for instant results.
📰 Formula
• Convert weight: kg = pounds × 0.4536 • Daily protein (g) = weight (kg) × factor • Sedentary / maintenance factor = 0.8 g/kg • Active factor = 1.2 g/kg • Strength / athlete factor = 1.6 g/kg • Muscle gain factor = 2.0 g/kg • Sensible range ≈ target × 0.9 to target × 1.1
📰 Formula
• Convert weight: kg = pounds × 0.4536 • Daily protein (g) = weight (kg) × factor • Sedentary / maintenance factor = 0.8 g/kg • Active factor = 1.2 g/kg • Strength / athlete factor = 1.6 g/kg • Muscle gain factor = 2.0 g/kg • Sensible range ≈ target × 0.9 to target × 1.1
🧪 Worked examples
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Example 2
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Example 3
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Example 4
⚠️ Common mistakes
- Forgetting to convert pounds to kilograms before multiplying by the factor.
- Using a very high factor on total scale weight when carrying lots of excess fat.
- Assuming more protein is always better — past ~2.0 g/kg the benefit flattens.
- Eating all the protein in one meal instead of spreading it across the day.
💡 Tips
- Spread protein across 3–4 meals of 20–40 g for better use by your body.
- Aim for the middle of the range on training days, lower end on rest days.
- Lean or goal weight can be a smarter base than scale weight if you carry excess fat.
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❓ Frequently asked questions
How much protein do I need per day?
It depends on your weight and goal. A common range is 0.8 g/kg for maintenance up to 2.0 g/kg for muscle gain. A 170 lb lifter (1.6 g/kg) needs about 123 g per day.
How do I calculate protein from my weight in pounds?
Convert pounds to kilograms (pounds × 0.4536), then multiply by your goal factor. 150 lb × 0.4536 = 68 kg; at 1.6 g/kg that's about 109 g of protein per day.
How much protein to build muscle?
Most research supports about 1.6 to 2.2 g/kg of body weight for building muscle. This tool uses 1.6 for strength training and 2.0 for an aggressive muscle-gain phase.
Is 100 grams of protein a day enough?
For a smaller or sedentary adult, yes. For a 180 lb person lifting weights, 100 g is on the low side — that's only about 1.2 g/kg. Aim closer to 130 g for strength goals.
Should I use my current weight or goal weight?
For most people, current weight works fine. If you carry a lot of excess fat, using lean or goal weight avoids overshooting, since fat tissue needs little protein.
Can you eat too much protein?
For healthy adults, intakes up to about 2 g/kg are well tolerated. Past that there's little extra benefit. People with kidney disease should ask their doctor before going high.
How much protein is in common foods?
Roughly: 6 oz chicken breast ≈ 54 g, 3 large eggs ≈ 18 g, 1 cup Greek yogurt ≈ 23 g, 1 scoop whey ≈ 25 g, 4 oz lean beef ≈ 30 g, 1 cup cooked lentils ≈ 18 g.
Does the timing of protein matter?
Total daily intake matters most, but spreading protein across 3–4 meals of 20–40 g each helps your body use it more efficiently than one large dose.
Is this protein target medical advice?
No. It's an informational estimate based on general guidelines. Pregnancy, kidney conditions, and some medications change protein needs — check with a doctor or dietitian.