How to Calculate Your Daily Protein Intake
Protein is essential for muscle repair, immune function, hormone production, and satiety. The right amount depends on your body weight, activity level, and specific goal—whether you're building muscle, losing fat, or simply maintaining health.
General Guidelines (Grams per kg of Body Weight)
| Goal | Protein per kg LBM | Protein per kg Body Weight |
|---|---|---|
| Sedentary (minimum) | N/A | 0.8 g/kg |
| Active, maintenance | 1.4–1.7 g/kg | 1.2–1.5 g/kg |
| Muscle building | 1.6–2.2 g/kg | 1.4–1.8 g/kg |
| Fat loss (muscle preservation) | 2.0–2.4 g/kg | 1.6–2.0 g/kg |
| Endurance athletes | 1.4–1.7 g/kg | 1.2–1.6 g/kg |
Step-by-Step Calculation
You weigh 80 kg, lift weights 4x/week, goal is muscle building.
Using lean body mass basis (estimated LBM = 65 kg): Protein = 65 × 1.8 g/kg = 117 g/day
Using total body weight: Protein = 80 × 1.6 g/kg = 128 g/day
Both land in the range of 115–130 g/day—a useful cross-check.
Timing and Distribution
Research suggests spreading protein evenly across 3–5 meals (30–40 g per meal) maximizes muscle protein synthesis better than consuming most protein at one meal.
High-Protein Food Sources
| Food | Protein per 100g |
|---|---|
| Chicken breast | 31 g |
| Greek yogurt | 10 g |
| Eggs | 13 g |
| Tuna (canned) | 26 g |
| Lentils (cooked) | 9 g |
| Tofu | 8 g |
Does High Protein Harm Your Kidneys?
For healthy individuals, no. The concern about protein and kidney damage applies only to people with pre-existing kidney disease. Extensive research shows intakes up to 2.5 g/kg are safe for healthy adults.
Use our protein intake calculator to find your personalized daily target.