Calculate Your Daily Protein Target
Enter your weight, activity level, and goal to get your personalized protein target.
How Much Protein Do You Need?
The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg body weight (0.36 g/lb) for sedentary adults. This is the minimum to prevent deficiency, not the optimal amount for active individuals or specific goals.
Optimal protein intake depends on your activity level and goal:
- Sedentary adults: 0.8-1.0 g/kg (0.36-0.45 g/lb)
- Active adults (general fitness): 1.2-1.6 g/kg (0.54-0.73 g/lb)
- Muscle gain (bulking): 1.6-2.2 g/kg (0.73-1.0 g/lb)
- Fat loss (cutting): 1.8-2.4 g/kg (0.82-1.1 g/lb)
- Endurance athletes: 1.2-1.6 g/kg (0.54-0.73 g/lb)
- Strength/power athletes: 1.6-2.2 g/kg (0.73-1.0 g/lb)
Protein and Muscle Growth
Protein provides amino acids — the building blocks for muscle tissue. When you resistance train and consume adequate protein, your body synthesizes new muscle protein (muscle protein synthesis, or MPS).
Research shows that 1.6-2.2 g/kg (0.73-1.0 g/lb) maximizes muscle growth when combined with resistance training. Eating more than 2.2 g/kg does not significantly increase muscle gain for most people.
Distribute protein throughout the day: aim for 20-40g protein per meal (3-4 meals) to optimize MPS.
Protein and Fat Loss
Higher protein intake during fat loss (1.8-2.4 g/kg or 0.82-1.1 g/lb) helps:
- Preserve lean muscle mass during a calorie deficit
- Increase satiety (protein is the most filling macronutrient)
- Boost metabolism via the thermic effect of food (TEF) — protein digestion burns more calories than carbs or fat
Learn more about calorie deficit and how much to cut.
High-Protein Foods
Focus on complete protein sources (all 9 essential amino acids):
- Chicken breast, roasted, skinless: 31.0 g protein and 165 kcal per 100 g (FDC 171477)
- Turkey breast, roasted: 25.6 g protein and 125 kcal per 3 oz (FDC 171496)
- Salmon, Atlantic, farmed, cooked: 18.8 g protein and 175 kcal per 3 oz (FDC 175168)
- Greek yogurt, plain, nonfat: 10.3 g protein and 61 kcal per 100 g (FDC 330137)
- Egg, whole, raw: 6.3 g protein and 72 kcal per large egg (FDC 171287)
- Cottage cheese, 2% fat: 11.0 g protein and 84 kcal per 100 g (FDC 328841)
- Lentils, cooked: 17.9 g protein and 230 kcal per cup (FDC 172421)
- Tofu, firm: 21.8 g protein and 181 kcal per 1/2 cup (FDC 172475)
See more in our food calorie chart.
Using MyPlate to Track Protein
The MyPlate: Calorie Deficit App tracks your daily protein intake automatically when you log meals. The AI food scanner recognizes protein sources and logs macros instantly. The app shows your protein progress with a macro ring throughout the day.
References
- Morton RW, Murphy KT, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376-384.
- Helms ER, Aragon AA, Fitschen PJ. Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J Int Soc Sports Nutr. 2014;11:20.
Frequently asked questions
How much protein should I eat per day?
The Recommended Dietary Allowance (RDA) for protein is 0.8 g/kg body weight (0.36 g/lb) for sedentary adults. For active individuals, optimal protein intake is 1.2-2.2 g/kg (0.54-1.0 g/lb) depending on activity level and goals. Athletes and those building muscle benefit from 1.6-2.2 g/kg (0.73-1.0 g/lb).
Why do I need more protein when losing weight?
Higher protein intake (1.6-2.4 g/kg or 0.73-1.1 g/lb) during fat loss helps preserve lean muscle mass. When you are in a calorie deficit, your body can break down muscle for energy. Adequate protein signals your body to prioritize fat loss over muscle loss.
Can I eat too much protein?
For healthy individuals, high protein intake (up to 2.2 g/kg) is generally safe. However, very high protein diets (above 3 g/kg) over long periods may strain kidneys in people with pre-existing kidney disease. If you have kidney issues, consult a doctor before increasing protein intake.
What are high-protein foods?
High-protein foods include lean meat (chicken breast, turkey), fish (salmon, tuna), eggs, dairy (Greek yogurt, cottage cheese), legumes (lentils, chickpeas), tofu, and protein powder. Aim for a variety of protein sources to get all essential amino acids.