Daily Protein Needs Calculator

Calculate how much protein you need per day based on weight, activity level, and goals. Grams per meal and calories from protein.

How to Calculate Daily Protein Needs

Protein is an essential macronutrient for building and maintaining muscles, producing enzymes and hormones, and supporting the immune system. Requirements vary based on body weight, activity level, and goals.

The Calculation Formula

Protein needs are expressed in grams per kg of body weight (g/kg):

Sedentary: 0.8 g/kg (WHO/EFSA minimum)
Active: 1.2 g/kg
Athletic: 1.6 g/kg
Bodybuilder/Strength athlete: 2.0 g/kg

These values are then adjusted for your goal: weight loss requires higher protein to preserve muscle mass during a caloric deficit.

Quality Protein Sources

The best sources of high biological value protein include:

Animal: chicken, turkey, fish, eggs, low-fat dairy, lean red meat
Plant-based: soy and derivatives (tofu, tempeh), legumes (lentils, chickpeas, beans), quinoa, seitan

One egg contains about 6 g of protein, 100 g of chicken breast about 31 g, and 100 g of cooked lentils about 9 g.

Protein and Weight Loss

During a caloric deficit, protein plays a fundamental role: it preserves muscle mass, increases satiety, and has a higher thermic effect (the body spends more energy digesting it compared to carbs and fats). This is why protein needs increase during weight loss phases.

Frequently Asked Questions

How much protein do you need per day?▼

Protein needs vary based on activity and goals. The WHO recommends a minimum of 0.8 g/kg for sedentary adults. For regular exercisers, this increases to 1.2-1.6 g/kg, while strength athletes and bodybuilders may need 1.8-2.2 g/kg. During weight loss, increasing protein intake is important to preserve muscle mass.

Does too much protein damage the kidneys?▼

In people with healthy kidneys, a protein intake of 1.5-2.0 g/kg has not shown negative effects on kidney function according to current scientific evidence. However, those with pre-existing kidney conditions should limit protein following their nephrologist's guidance. Good hydration is important with higher protein intakes.

Is it better to eat protein in one meal or spread it out?▼

Research suggests that distributing protein evenly among meals (4-5 meals of 20-40 g each) optimizes muscle protein synthesis. The body has a limit on protein utilization per meal: about 0.4 g/kg. Consuming all protein in one meal is not harmful, but is less efficient for muscle growth.