How Much Protein Do You Need Per Day?
Protein is the only macronutrient your body cannot store in a meaningful reserve — unlike fat (stored in adipose tissue) and carbohydrates (stored as glycogen). Every gram of protein you eat today is used for tissue repair, enzyme production, immune function, and muscle maintenance. Eating too little means your body cannibalises muscle. Eating the right amount means you preserve — and grow — everything that keeps your metabolism and strength high.
Why Bodyweight-Based Targets Work Better Than Percentages
Generic advice like "eat 30% of your calories from protein" creates a protein deficit for people in a calorie deficit and a protein surplus for people in a bulking phase — neither is ideal. Bodyweight-based targets anchor protein to lean tissue mass (a proxy for how much muscle you're maintaining or building) regardless of total calorie intake, which is why sports dietitians and ISSN guidelines use g/lb or g/kg rather than percentages.
Protein Targets by Goal
The research literature supports different protein targets depending on what you're trying to achieve:
| Goal | g per lb bodyweight | g per kg bodyweight | Why |
|---|---|---|---|
| Aggressive Fat Loss | 1.0–1.1 g/lb | 2.2–2.4 g/kg | Maximum muscle preservation in large deficit |
| Fat Loss | 0.9–1.0 g/lb | 2.0–2.2 g/kg | Preserve muscle, enhance satiety |
| Maintenance | 0.7–0.8 g/lb | 1.6–1.8 g/kg | Cover daily protein turnover |
| Lean Gain | 0.8–0.9 g/lb | 1.8–2.0 g/kg | Support muscle synthesis in modest surplus |
| Muscle Gain | 0.9–1.0 g/lb | 2.0–2.2 g/kg | Maximise muscle protein synthesis |
How Activity Level Affects Your Protein Needs
More physical activity means more muscle protein breakdown during exercise — and therefore more protein needed to repair and rebuild it. Sedentary individuals hover at the low end of the maintenance range (0.6–0.7 g/lb), while competitive athletes in heavy training blocks may need 1.1–1.3 g/lb to fully recover. The calculator adjusts your target within the research-supported range based on your activity level.
Spreading Protein Across Meals
Total daily protein matters most — but meal timing is the second-order factor that separates average results from exceptional ones. Each meal triggers a "pulse" of muscle protein synthesis (MPS) that lasts approximately 3–5 hours. After MPS peaks, it returns to baseline regardless of whether additional protein is available. Spreading your daily protein across 3–5 meals of 30–45 g each maximises the total number of MPS pulses per day.
The Best High-Protein Foods
Hitting a high daily protein target is much easier when you understand the protein density of common foods. The table below shows protein per 100 g of cooked weight for the most practical sources:
View high-protein food sources ▾
| Food | Protein / 100 g | Calories / 100 g | Type |
|---|---|---|---|
| Chicken breast (grilled) | 31 g | 165 kcal | Animal |
| Turkey breast | 29 g | 135 kcal | Animal |
| Canned tuna (in water) | 26 g | 110 kcal | Animal |
| Salmon (cooked) | 25 g | 208 kcal | Animal |
| Shrimp (cooked) | 24 g | 99 kcal | Animal |
| Beef (lean, 95%) | 22 g | 152 kcal | Animal |
| Eggs (whole, 2 large) | 13 g | 148 kcal | Animal |
| Greek yogurt (0%) | 10 g | 59 kcal | Animal |
| Cottage cheese (low fat) | 11 g | 82 kcal | Animal |
| Tofu (firm) | 17 g | 144 kcal | Plant |
| Edamame (cooked) | 11 g | 122 kcal | Plant |
| Lentils (cooked) | 9 g | 116 kcal | Plant |
| Black beans (cooked) | 9 g | 132 kcal | Plant |
| Tempeh | 19 g | 193 kcal | Plant |
| Whey protein (1 scoop ~30 g) | 24 g | 120 kcal | Supplement |
Plant-Based Protein: Combining for a Complete Profile
Animal proteins are "complete" — they contain all nine essential amino acids in the ratios needed for muscle protein synthesis. Most plant proteins are "incomplete" — low in one or more essential amino acids (typically lysine, methionine, or leucine). This doesn't mean plant-based eaters can't meet protein needs; it means they benefit from eating a variety of sources across the day. Legumes + grains (e.g. rice and lentils) together provide a complete amino acid profile.
Should Protein Targets Change as You Age?
Yes — older adults (55+) experience "anabolic resistance," where muscle protein synthesis responds less strongly to a given protein dose. Research suggests adults over 65 may need 40–50 g of protein per meal to trigger the same MPS response that 25–30 g achieves in younger adults. The RDA of 0.36 g/lb is widely considered inadequate for older adults; 0.6–0.8 g/lb is a more appropriate baseline, with active older adults aiming for 0.9–1.0 g/lb.
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Build My High-Protein Meal Plan →Frequently Asked Questions
Common questions about daily protein intake and how to hit your targets.