Protein Intake Calculator — How Much Protein Do You Need?
Calculate your optimal daily protein intake based on body weight, activity level, and fitness goals. Evidence-based recommendations from sports nutrition research (ISSN, ACSM).
Frequently Asked Questions
How much protein do I need per day?
The recommended daily protein intake depends on your activity level. Sedentary adults need 0.36g per pound (0.8g/kg). Active individuals need 0.55–0.7g per pound (1.2–1.6g/kg). Those building muscle should aim for 0.7–1g per pound (1.6–2.2g/kg). This calculator gives you an exact gram target.
Can you eat too much protein?
For healthy individuals, protein intakes up to 1g per pound of body weight are safe and well-studied. Very high intakes above 1.5g per pound offer minimal extra benefit for muscle growth. People with kidney disease should consult their doctor about protein limits.
What are the best sources of protein?
Complete protein sources include chicken breast (31g per 100g), Greek yogurt (10g per 100g), eggs (6g each), and tofu (8g per 100g). Plant-based options like lentils, chickpeas, and tempeh are also excellent when combined for a complete amino acid profile.
Put your numbers into action
Track your daily calories and macros effortlessly with Gram's AI food scanner — just snap a photo of your meal.