CalculEat Logo

Protein Calculator

Your protein needs depend on your goal and training status — not on how active you are in general. The calculator uses evidence-based ranges per combination, without linear rule-of-thumb bonuses.

Calculate Your Protein Needs
kg

Protein needs are driven by training status and goal — not by general activity level like steps or PAL value.

Used to calculate protein per meal

Why does protein need vary by goal?

Protein serves different functions depending on what phase your body is in:

  • During weight loss (cu: * The body lacks calories and risks breaking down muscle tissue for energy. High protein intake (1.8–2.4 g/kg with regular training) counteracts muscle catabolism, provides high satiety, and has high thermic effect (TEF).
  • During maintenan: * You need protein to repair and preserve muscle tissue, support the immune system and enzymes. 1.4–1.8 g/kg is sufficient for most active people.
  • During muscle building (bul: * Protein is the raw material for new muscle fibers. 1.6–2.2 g/kg is the scientifically supported optimal range (Morton et al., 2018). More likely provides no additional benefit.
InactiveTrains regularlyElite
Weight loss1.2–1.6 g/kg1.8–2.4 g/kg2.2–2.6 g/kg
Maintenance0.8–1.2 g/kg1.4–1.8 g/kg1.6–2.0 g/kg
Muscle building1.2–1.6 g/kg1.6–2.2 g/kg1.8–2.4 g/kg

The ranges are based on Phillips & Van Loon (2011), Morton et al. (2018), and ISSN Position Stand (2017). Values are given per kg total body weight.

Why does the calculator ask about training status and not activity level?

General activity level — how many steps you take, PAL value, how active you are at work — drives calorie needs (TDEE), but not protein needs to the same extent. Protein needs in the literature are primarily linked to training status and type: strength training directly stimulates muscle protein synthesis and requires more protein than an active office day with walks.

The calculator therefore uses fixed, evidence-based ranges per combination of goal and training status — without linear bonus steps.

How to distribute protein throughout the day?

The body can effectively utilize about 20–40 g of protein per meal for muscle protein synthesis. Eating 150 g of protein in a single meal is suboptimal — spread the intake evenly over 3–5 meals. This provides a continuous flow of amino acids to muscle tissue.

**Practical rule of thumb:** Aim for 30–40 g of protein per meal, 3–4 times a day. It is easier to achieve and gives better satiety than few, large portions.

The best protein sources

Complete proteins (with all essential amino acids) provide the greatest stimulus for muscle protein synthesis:

  • Animal sourc:* chicken (31 g/100 g), cod (23 g/100 g), eggs (13 g/100 g), cottage cheese (11 g/100 g), quark (11 g/100 g)
  • Plant sourc:* lentils (9 g/100 g cooked), tofu (8 g/100 g), edamame (11 g/100 g), quark, beans
  • Suppleme:* Protein powder (whey, casein, pea) is a practical supplement — not a replacement for real food

Frequently Asked Questions

How much protein do you need per day?
It depends primarily on your goal and training status — not on general activity level. WHO's minimum recommendation is 0.8 g/kg for sedentary adults. For those who train regularly, research recommends 1.4–2.4 g/kg depending on goal: lower for maintenance, higher for weight loss (to protect muscles) and muscle building.
Is 2 grams of protein per kg optimal?
2 g/kg is a good rule of thumb for active people who strength train. Research (Morton et al., 2018) shows that 1.62 g/kg is close to the maximum effective amount for muscle building in trained individuals. During weight loss 2.0–2.4 g/kg may be justified to minimize muscle mass loss. More than 3 g/kg likely provides no additional benefit.
Do you need more protein when losing weight?
Yes — during a calorie deficit the body increases its breakdown of muscle tissue as an energy source. High protein intake (1.8–2.4 g/kg) counteracts this and also provides high satiety. Protein also has high TEF (about 25–30% of protein calories are used to digest the protein), which is extra beneficial during weight loss.
How much protein per meal is best?
Research shows the body can effectively use about 20–40 g of protein per meal for muscle protein synthesis. Spread over 3–5 meals per day, stimulation of muscle building is maximized. Eating 150 g of protein in a single meal is therefore suboptimal — distribute intake evenly.
Does the type of training matter?
Yes, training type affects protein needs more than training frequency or how generally active you are. Strength training directly stimulates muscle protein synthesis and requires more protein than cardio at the same volume. That's why the calculator asks about training status rather than how many steps you take per day.
Can you eat too much protein?
For healthy people, high protein intake (up to 3 g/kg/day) is safe and has no negative kidney effects. The practical limitation is that extremely high protein intake crowds out carbohydrates and fat, which can impair training performance and hormonal balance. Aim for the range for your goal and prioritize varied protein sources.

Källor

  1. [1] Phillips SM, Van Loon LJC. Dietary protein for athletes: From requirements to optimum adaptation. J Sports Sci. 2011;29(sup1):S29–S38.
  2. [2] Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. Br J Sports Med. 2018;52(6):376–384.
  3. [3] Stout JR, et al. (ISSN). International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20.
  4. [4] WHO. Protein and amino acid requirements in human nutrition. WHO Technical Report Series 935. Geneva: World Health Organization; 2007.

Track your protein intake day by day

Create a free account and log food against your protein goal — automatically calculated for your goal.

Create free account Calculate your TDEE