Protein Calculator: How Much Protein Do You Need?
A 175 lb moderately active male aiming for fat loss needs approximately 140-175g of protein per day (0.8-1.0g per pound of body weight). For muscle building: 140-210g (0.8-1.2g/lb). The RDA minimum of 0.36g/lb (63g for 175 lbs) is for preventing deficiency, not for optimal body composition.
Calculate Your Protein Needs
Science-backed targets by goal.
Optimal Daily Protein
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Protein Targets by Goal
| Goal | Protein (g/lb body weight) | Protein (g/kg) | Source | |||||
|---|---|---|---|---|---|---|---|---|
| Sedentary adult (minimum) | 0.36 g/lb | 0.8 g/kg | RDA (IOM, 2005) | |||||
| General fitness | 0.5-0.7 g/lb | 1.2-1.6 g/kg | ISSN Position Stand | |||||
| Fat loss (preserve muscle) | 0.8-1.0 g/lb | 1.6-2.2 g/kg | Phillips & Van Loon, 2011 | |||||
| Muscle building | 0.8-1.2 g/lb | 1.6-2.6 g/kg | Morton et al., 2018 | |||||
| Endurance athlete | 0.5-0.8 g/lb | 1.2-1.8 g/kg | ACSM/AND/DC Joint Position | |||||
| Older adult (60+) | 0.5-0.7 g/lb | 1.0-1.6 g/kg | ESPEN Guidelines, 2019 | High-Protein Foods (per 100g cooked) | Food | Protein | Calories | Cal per g Protein |
| Chicken breast | 31g | 165 cal | 5.3 | |||||
| Turkey breast | 30g | 157 cal | 5.2 | |||||
| Tuna (canned) | 26g | 116 cal | 4.5 | |||||
| Greek yogurt (0%) | 10g | 59 cal | 5.9 | |||||
| Egg whites (3 large) | 11g | 51 cal | 4.6 | |||||
| Cottage cheese (1%) | 11g | 72 cal | 6.5 | |||||
| Tofu (firm) | 8g | 76 cal | 9.5 | |||||
| Lentils (cooked) | 9g | 116 cal | 12.9 |
Protein Timing
Distribute protein across 3-5 meals with 25-40g per meal to maximize muscle protein synthesis. The "anabolic window" post-workout is wider than previously thought (up to several hours), but consuming protein within 2 hours of training is a reasonable practice.
1. Morton RW, Murphy KT, McKellar SR, 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. doi:10.1136/bjsports-2017-097608
2. Jager R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. doi:10.1186/s12970-017-0177-8
3. Institute of Medicine. Dietary Reference Intakes for Protein. The National Academies Press. 2005. doi:10.17226/10490
Frequently Asked Questions
How much protein do I need to build muscle?
Research consistently shows 0.8-1.2g per pound of body weight (1.6-2.6g/kg) maximizes muscle protein synthesis when combined with resistance training. A 2018 meta-analysis by Morton et al. in the British Journal of Sports Medicine found benefits up to 1.6g/kg, with marginal additional gains up to 2.2g/kg. For a 175 lb person, that is 140-210g per day.
Can you eat too much protein?
For healthy adults with normal kidney function, high protein intake (up to 1.5g/lb) has shown no adverse effects in controlled studies lasting up to one year (Antonio et al., 2016). However, people with pre-existing kidney disease should consult their doctor. Extremely high protein intake may displace other important nutrients if calories are limited.
Do I need more protein when dieting?
Yes. During a calorie deficit, your body is more likely to break down muscle for energy. Higher protein intake (0.8-1.0g per pound) helps preserve muscle mass during weight loss. A 2016 study by Longland et al. found that a higher protein diet during a deficit resulted in more fat loss and even some muscle gain compared to a lower protein group.
Is protein powder necessary?
No. Protein powder is a convenient supplement, not a requirement. Whole food sources (meat, fish, eggs, dairy, legumes) provide protein along with other nutrients. Protein powder is useful when you struggle to hit your protein target through whole foods alone, need a quick post-workout option, or want to add protein without significant added calories or meal prep.
Do older adults need more protein?
Yes. Adults over 60 develop "anabolic resistance" — their muscles respond less efficiently to protein. The ESPEN guidelines (2019) recommend 1.0-1.2g/kg for healthy older adults and up to 1.5g/kg for those who are ill or malnourished. Combined with resistance training, adequate protein is the most effective intervention against age-related muscle loss (sarcopenia).