How Much Protein Do You Need?
Calculate your optimal daily protein intake for muscle gain, fat loss, or maintenance. Science-backed recommendations based on your weight and goals. Need all your macros? Calculate Your Macronutrient Targets.
The Problem with Generic Protein Recommendations
Many protein calculators use a one-size-fits-all approach, but research shows protein needs vary significantly based on activity level, goals, and body composition. A meta-analysis published in the British Journal of Sports Medicine found that optimal protein intake for muscle gain ranges from 1.6 to 2.2 grams per kilogram of body weight, significantly higher than the RDA of 0.8g/kg. Using generic recommendations could mean you're eating 40-60% less protein than optimal for your goals.
Protein Calculator
Calculate Your Protein
Your data is not stored. This is a client-side calculation only.
See If Your Protein Is Working
Track muscle gains visually
PhysiqueAI uses AI to analyze your body composition from photos. Track if your protein intake is actually building muscle or if you're just maintaining.
- Track muscle mass changes over time
- See body fat percentage trends
- Follow your trend across scans
- Know if your nutrition is working
- Works with mirror selfies
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Protein Requirements by Activity Level
Protein needs (in grams per pound of body weight) vary based on your activity level and goals. Higher intakes are recommended during fat loss to preserve muscle mass.
| Activity Level | Fat Loss (g/lb) | Maintain (g/lb) | Muscle Gain (g/lb) |
|---|---|---|---|
| Sedentary | 0.8-1.0 | 0.6-0.8 | 0.7-0.9 |
| Moderate (2-3x/week) | 0.9-1.1 | 0.7-0.9 | 0.8-1.0 |
| Active (4-5x/week) | 1.0-1.2 | 0.8-1.0 | 0.8-1.0 |
| Athlete (6+/week) | 1.0-1.3 | 0.9-1.1 | 0.9-1.1 |
* Multiply by your body weight to get daily protein target in grams.
Why Protein Matters
Muscle Building
Protein provides the amino acids your body needs to repair and build muscle tissue. Without adequate protein, muscle growth is impossible.
Fat Loss
Protein has the highest thermic effect (25-30% of calories burned during digestion). It also preserves muscle during a calorie deficit.
Satiety
Protein is the most filling macronutrient. Higher protein diets lead to naturally eating fewer calories and reduced cravings.
Protein Best Practices
Timing Tips
- Spread protein across 3-5 meals (20-40g each)
- Post-workout protein helps recovery (within 2 hours)
- Pre-sleep protein supports overnight muscle repair
- Total daily intake matters more than timing
Source Quality
- Prioritize complete proteins (all essential amino acids)
- Animal sources are most bioavailable
- Combine plant proteins for complete amino profile
- Whey protein is excellent for convenience
What the Research Says
Optimal Protein for Muscle Gain
A 2018 meta-analysis in the British Journal of Sports Medicine analyzed 49 studies with 1,863 participants and found:
- Protein supplementation significantly increases muscle mass and strength
- Benefits plateau around 1.6g/kg (0.73g/lb) for most people
- Lean athletes in a calorie deficit may need more: 2.3-3.1 g/kg of fat-free mass (ISSN position stand, 2017)
Protein During Fat Loss
A 2016 trial in the American Journal of Clinical Nutrition (Longland et al.) compared 2.4 g/kg vs 1.2 g/kg of protein during a 4-week calorie deficit with hard training:
- Lean mass: +1.2 kg in the higher-protein group vs +0.1 kg
- Fat mass: -4.8 kg vs -3.5 kg
See if your protein is building muscle
Protein targets are just the start. Use PhysiqueAI's body scan to track estimated muscle and body composition changes over time.
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