NUTRITION
Protein Intake Calculator
Get daily protein targets based on training level and goal.
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Result
Daily Protein Range
Your target within the evidence-based range.
For maintenance at 75 kg, aim for 135g protein per day (1.6–2.0g per kg). That's ~34g per meal across 4 meals — roughly a palm-sized portion of meat/fish or a scoop of protein per meal. The leucine threshold (~2.5g per meal) matters for muscle protein synthesis — whey, eggs, and meat hit it easily; plant sources may need combining.
How to use it
- Enter current body weight and goal. For fat loss phases, use your lean body mass target instead of total weight — this prevents the calculator from underestimating how much protein you need to preserve muscle.
- Read your minimum and optimal protein range. Fat loss requires 0.8–1.2g per lb body weight. Muscle gain requires 0.7–1.0g/lb. General health: 0.5–0.7g/lb. Always hit the minimum; the higher end costs nothing extra beyond full meals.
- If your protein target feels hard to reach, track your current baseline for 3 days first. Most people are further from target than they think. Greek yogurt (17g/cup), cottage cheese (25g/cup), chicken breast (35g/4 oz) are high-density sources.
- Distribute protein across 3–4 meals (30–40g each) rather than concentrating it at dinner. This maximizes muscle protein synthesis better than identical total intake consumed in 1–2 large servings.
- Recalculate when body weight changes by 10+ lbs or when switching between cutting and bulking phases. Protein needs during a deficit are 15–20% higher than at maintenance to counteract muscle catabolism.
Questions people usually ask
Which formula is used here?
Uses grams-per-kilogram evidence ranges adjusted by activity level and goal.
Can I use metric or imperial units?
Yes. This tool supports both metric and imperial units and remembers your preference.
Is this medical advice?
No. This tool provides general fitness estimates and should not replace medical guidance.
Is this tool free and private to use?
Yes. AI Fit Hub tools are free, no-signup browser tools. Inputs stay in your browser unless you choose to share a URL.
Do these tools replace medical guidance?
No. These outputs are general fitness estimates — not medical advice.
Can I switch between metric and imperial units?
Yes. Every tool supports both systems and remembers your preference in localStorage.
Related Resources
Learn the decision before you act
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How To Use
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