Find your personalized daily protein goal based on your body weight, activity level, and fitness objective. Backed by the latest sports nutrition research to help you build muscle, lose fat, or maintain peak health.
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Practical strategies for consistent protein intake.
Your body can optimally use about 0.4g/kg per meal for muscle protein synthesis. Spreading intake across 4–5 meals maximizes utilization versus eating it all in one or two sittings.
Chicken breast (31g/100g), Greek yogurt (10g/100g), eggs (13g/100g), and canned tuna (26g/100g) are cost-effective, nutrient-dense protein sources that also provide vitamins and minerals.
Most people drastically underestimate protein intake. Track everything with a free app for 14 days to calibrate your understanding of what your current diet actually contains.
Protein is essential for life — it forms enzymes, hormones, antibodies, and structural tissues. For body composition, it has three unique advantages: the highest thermic effect (20–30% of calories burned in digestion), the greatest satiety per calorie, and the ability to preserve and build muscle tissue during both caloric surplus and deficit.
The traditional RDA of 0.8g/kg was set to prevent deficiency, not optimize health or body composition. Sports nutrition research consistently demonstrates that 1.6–2.2g/kg supports muscle hypertrophy, and intakes up to 3.5g/kg appear safe in healthy individuals.
Protein nutrition explained.
Minimum 0.8g/kg for general health. Active people need 1.2–1.6g/kg. Those training for muscle gain or in a caloric deficit benefit from 1.8–2.4g/kg. This calculator gives you a precise target for your specific goal.
High protein intake does not damage kidneys in healthy people. Restrictions are only necessary for those with pre-existing kidney disease. Meta-analyses confirm that up to 3.5g/kg/day is safe for healthy individuals.
Distribute protein evenly across meals for optimal muscle protein synthesis. Post-workout protein within 2 hours is helpful but not critical if daily totals are met. A protein-rich breakfast reduces total caloric intake throughout the day.
Plant proteins are slightly less bioavailable but equally effective when consumed in adequate amounts. Combining different plant sources (e.g., rice + peas, beans + corn) provides all essential amino acids.
No supplements are required if you can meet targets through food. Protein powder is convenient for reaching daily goals and cost-effective per gram of protein — but whole foods provide additional micronutrients that powder doesn't.
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