Fitness
Protein Intake Calculator
Daily protein target in grams based on your bodyweight and training goal.
How it works
Research from the International Society of Sports Nutrition (ISSN) supports 1.6–2.2 g/kg for muscle growth. Higher intakes (2.4 g/kg) benefit advanced athletes or those in a calorie deficit to preserve lean mass. General health needs are met at 1.2–1.6 g/kg.
Frequently asked questions
Can I eat too much protein?
For healthy adults, intakes up to 3 g/kg/day appear safe. Excessively high intakes for those with kidney disease should be discussed with a doctor.
What counts as a good protein source?
Chicken, turkey, fish, eggs, dairy, legumes and tofu are all high in protein. Whey protein supplements are effective but not necessary if you meet targets through food.