Protein Calculator – How Much Protein Do You Need?

Why Protein Matters

Protein is the building block of life. It’s essential for repairing tissue, making enzymes, and building hormones. Unlike carbs and fat, your body doesn't store a reserve of protein, so you need to supply it continuously through your diet.

Protein for Muscle Building

If your goal is hypertrophy (muscle growth), you need a positive nitrogen balance. Scientific consensus suggests consuming:

0.7g - 1g per lb of body weight.
For a 180lb male, that’s 125g to 180g of protein daily.

Get the Muscle Gain Meal Plan →

Protein for Weight Loss

Protein is incredibly satiating (keeps you full) and has a high Thermic Effect of Food (TEF). This means your body burns more calories digesting protein than it does digesting fat or carbs.

Increasing protein intake to 0.8g - 1.2g per lb during a calorie deficit helps spare muscle mass, ensuring that the weight you lose is fat, not muscle.

High Protein Foods List

Hit your macros with these nutrient-dense sources:

Lean Meats: Chicken Breast, Turkey, Lean Beef (Sirloin).
Fish: Tuna, Salmon, Tilapia.
Dairys: Greek Yogurt, Cottage Cheese, Whey Protein.
Plant-Based: Tofu, Lentils, Seitan, Edamame.

What Next?

Now that you have your protein number, integrate it into a full diet plan.

Calorie Calculator

Match protein with calories.

Muscle Meal Plan

See example meals.

Frequently Asked Questions

How much protein is too much?

For healthy individuals, intakes up to 2g per pound of body weight are generally safe. However, eating more than your body can use for muscle synthesis (typically >1g/lb) usually just provides expensive calories.

Do I need protein powder?

No. Whole foods like chicken, eggs, and beans are superior. Supplements are convenient but not necessary if you can meet your targets through diet alone.

Does protein harm kidneys?

High protein intake is safe for people with healthy kidneys. Only those with pre-existing kidney conditions need to restrict protein intake.