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Daily Protein Calculator
Calculate your optimal daily protein intake for your fitness goals.
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Why Protein Actually Matters
You can't build muscle without enough protein. Period. Your body uses protein to repair muscle tissue after workouts. Too little and you're just breaking down muscle without rebuilding it. Waste of time.
💡 Real Talk from Sarah Jenkins, RD
Most people eat way too little protein. They hit the gym 5 days a week, eat 60g of protein, and wonder why they look the same 6 months later. If you lift weights, 0.8-1g per pound is the minimum, not the maximum. A 180 lb person should be eating 144-180g daily.
How Much Do You Actually Need?
- Sedentary (0.36g/lb): Bare minimum. You're not building muscle, just maintaining.
- Light activity (0.5-0.6g/lb): Casual gym-goer, walking, yoga.
- Moderate activity (0.7-0.8g/lb): Lifting 3-5x/week, general fitness.
- Building muscle (0.8-1g/lb): Serious about gains. This is the sweet spot.
- Cutting weight (0.8-1g/lb): High protein preserves muscle while losing fat.
Example: 180 lb person lifting weights needs 144-180g protein daily. That's roughly 6 oz chicken breast, 4 eggs, and a protein shake.
⚠️ Common Mistake: "I'll just eat more chicken"
Spreading protein throughout the day works better than eating it all in one meal. Your body can only use ~30-40g per meal for muscle building. Eating 150g in one sitting? Most of it gets used for energy, not muscle. Aim for 25-40g per meal across 3-5 meals.
Best Protein Sources
Lean & efficient:
- Chicken breast: 31g per 4 oz (165 calories)
- Eggs: 6g each (70 calories)
- Greek yogurt: 20g per cup (140 calories)
- Protein powder: 20-25g per scoop (120 calories)
- Tuna/fish: 20-25g per can (100 calories)
Vegetarian options: Tofu, tempeh, lentils, beans, quinoa. You'll need to eat more volume since plant protein is less bioavailable.
Protein Timing
"Anabolic window" is mostly bro-science. Total daily protein matters more than timing. That said, spreading it out works better:
- Breakfast: 30-40g (eggs + protein shake)
- Lunch: 40g (chicken breast)
- Dinner: 40g (fish or beef)
- Snacks: 20-30g (Greek yogurt, nuts)
Total: ~150g across the day. Way better than eating 100g at dinner and 50g the rest of the day.
Reviewed by Sarah Jenkins, RD
Registered Dietitian & Sports Nutritionist
Sarah helps athletes optimize protein intake for muscle building and fat loss.
Frequently Asked Questions
How much protein do I need per day?
It depends on your activity level. Sedentary: 0.36g per lb. Moderate exercise: 0.7-0.8g per lb. Building muscle: 0.8-1g per lb. A 180 lb person lifting weights needs 144-180g protein daily. More protein = better muscle retention when cutting and faster growth when bulking.
Can I eat too much protein?
Not really for most people. Your body can only use so much for muscle building (~1g per lb max), but extra protein isn't harmful unless you have kidney issues. It's the hardest macro to overeat and keeps you full. Eating 200g protein when you need 150g? You're just wasting money on food, not hurting yourself.
What are good protein sources?
Lean sources: chicken breast (31g per 4oz), eggs (6g each), Greek yogurt (20g per cup), protein powder (20-25g per scoop). Also tuna, turkey, lean beef, cottage cheese, and fish. Vegetarian: tofu, tempeh, lentils, beans. Animal protein has all essential amino acids; plant protein needs variety to get complete protein.