How Much Protein Per Day? Daily Protein Intake Calculator
See step-by-step calculation
Protein is the most leverage-heavy macro for body composition, recovery, and aging well — and the right dose depends entirely on your goal. The US RDA of 0.36 g/lb (0.8 g/kg) is a sedentary floor designed to prevent nitrogen-balance deficiency, not a target for anyone who trains hard. The ISSN 2017 Position Stand puts active adults at 0.5–0.7 g/lb (1.2–1.6 g/kg), muscle gain phases at 0.7–1.0 g/lb (1.6–2.2 g/kg), and cutting at roughly 0.8–1.1 g/lb (1.8–2.4 g/kg) to preserve lean body mass in a calorie deficit. Adults 65+ need a higher target — this calculator adds a +20% senior adjustment automatically — to counter sarcopenia and anabolic resistance (Phillips 2015, Am J Clin Nutr; ESPEN 2019). Per-meal distribution matters as much as the daily total: muscle protein synthesis (MPS) plateaus at roughly 0.4 g/lb per meal, and each feeding should hit the 2.5–3 g leucine threshold to trigger a full MPS pulse (Schoenfeld & Aragon 2018). This calculator gives you both the daily total and a per-meal target, with food equivalents in standard US servings (oz, large eggs, scoops of whey).
Most active adults need 0.5–0.7 g of protein per pound of body weight per day (1.2–1.6 g/kg). For muscle gain aim for 0.7–1.0 g/lb (1.6–2.2 g/kg); when cutting in a calorie deficit, 0.8–1.1 g/lb (1.8–2.4 g/kg). A 180 lb (82 kg) active adult needs about 98–131 g/day — roughly 3–4 chicken breasts or 14–19 large eggs. Multiply your weight in lb by the g/lb factor for your goal.
When to use this calculator
- Setting a daily protein target for a lean bulk (0.7–1.0 g/lb) to maximize muscle gain without excess fat
- Cutting phase LBM preservation — hitting 1.0–1.2 g/lb in a 500 kcal deficit while strength training
- Vegan athlete protein optimization — combining sources (soy, pea, rice + lentils) to hit DIAAS-equivalent intake
- Sarcopenia prevention for adults 60+ — 0.5–0.7 g/lb spread across 3–4 meals with 2.5–3 g leucine each
- Pre-sleep casein dosing for overnight MPS (30–40 g slow-digesting protein)
- Female lifter target — same g/lb ratio but adjusted absolute grams to body size
- Reverse-dieting after a long cut — anchoring protein at 1.0 g/lb while carbs and fats ramp
- Endurance athlete recovery — 0.6–0.8 g/lb to repair training damage between sessions
How it works
5 min readWhat Is Daily Protein Intake (in g/lb terms)
Daily protein intake is the total grams of protein you consume across a 24-hour window to support muscle protein synthesis (MPS), recovery, immune function, and lean mass preservation. In the US, the RDA is 0.36 g per pound of body weight (0.8 g/kg) — but that figure was calibrated on sedentary adults and represents the minimum to prevent nitrogen-balance deficiency. For anyone who lifts, runs, or actively manages body composition, the evidence-based target is meaningfully higher.
Goal-Based Targets (g/lb Primary)
| Goal | Range (g/lb) | Range (g/kg) | Evidence |
|---|---|---|---|
| Sedentary RDA | 0.36 | 0.8 | DRI 2005 (floor) |
| Active / general fitness | 0.5–0.7 | 1.2–1.6 | ISSN 2017 |
| Muscle gain (bulk) | 0.7–1.0 | 1.6–2.2 | Morton 2018 meta |
| Cutting (deficit + lifting) | 0.8–1.1 | 1.8–2.4 | Helms 2014; ISSN 2017 |
| Elderly (65+ sarcopenia) | 0.6–0.8 | 1.4–1.8 | Phillips 2015; ESPEN (+20%) |
The calculator applies these exact g/kg ranges, converts your weight to kilograms, and adds a +20% adjustment automatically if you enter an age of 65 or older (ESPEN 2019 senior guidance for anabolic resistance).
How Much Protein Per Day by Body Weight (Active, 1.2–1.6 g/kg)
This is the quick reference for the most common goal — active adults. Multiply your weight by the g/lb factor for any other goal.
| Body weight | Active (g/day) | Muscle gain (g/day) | Cutting (g/day) |
|---|---|---|---|
| 120 lb (54 kg) | 65–87 | 87–120 | 98–131 |
| 140 lb (64 kg) | 76–102 | 102–140 | 114–152 |
| 150 lb (68 kg) | 82–109 | 109–150 | 122–163 |
| 160 lb (73 kg) | 87–116 | 116–160 | 131–174 |
| 170 lb (77 kg) | 93–123 | 123–170 | 139–185 |
| 180 lb (82 kg) | 98–131 | 131–180 | 147–196 |
| 190 lb (86 kg) | 103–138 | 138–190 | 155–207 |
| 200 lb (91 kg) | 109–145 | 145–200 | 163–218 |
| 220 lb (100 kg) | 120–160 | 160–220 | 180–239 |
The exact factors: convert lb→kg by dividing by 2.2046, then multiply by your goal's g/kg range — active 1.2–1.6, muscle gain 1.6–2.2, cutting 1.8–2.4, sedentary RDA 0.8. In g/lb terms that is roughly: active 0.54–0.73, muscle gain 0.73–1.0, cutting 0.82–1.09, sedentary 0.36.
Worked Examples
Cutting — 180 lb (82 kg) lifter at 1.8–2.4 g/kg:
82 × 1.8 = 147 g and 82 × 2.4 = 196 g → 147–196 g protein/day, ideally split across 4 meals of ~40–50 g each.
Bulking — 180 lb (82 kg) lifter at 1.6–2.2 g/kg:
82 × 1.6 = 131 g and 82 × 2.2 = 180 g → 131–180 g protein/day, with one feeding being a 30–40 g pre-sleep casein dose.
Female lifter — 140 lb (63.5 kg) cutting at 1.8–2.4 g/kg:
63.5 × 1.8 = 114 g and 63.5 × 2.4 = 152 g → 114–152 g/day, split ~35 g × 4 meals to stay above the leucine threshold each feeding.
Per-Meal Limit: The 0.4 g/lb MPS Plateau
Muscle protein synthesis is not unlimited per bolus. Schoenfeld and Aragon (2018, J Int Soc Sports Nutr) showed MPS plateaus at roughly 0.4 g/lb per meal (0.55 g/kg) in trained lifters — meaning a 180 lb athlete maxes out MPS at about 72 g per sitting, with anything above that oxidized for energy or converted to urea. The practical takeaway: spreading protein across 4 evenly-spaced meals beats a single large feeding (Areta et al. 2013 — same daily total, but the 4×20g protocol produced higher 12-hour MPS than 2×40g or 8×10g).
Leucine Threshold: 2.5–3 g Per Meal
Leucine is the branched-chain amino acid that flips the mTOR switch and initiates MPS. Each feeding needs 2.5–3 g of leucine to trigger a full anabolic response. This translates to roughly 25–30 g of high-quality animal protein (whey, eggs, chicken, lean beef) or 40–50 g of most plant proteins. Skipping the threshold at a meal effectively wastes that anabolic window.
Protein Source Comparison (per 100 g)
| Source | Protein (g) | DIAAS | Notes |
|---|---|---|---|
| Whey isolate | 90 | 1.09 | Fastest absorption, MPS spike |
| Chicken breast (cooked) | 31 | — | US gym-bro default |
| Lean beef (sirloin) | 26 | — | Plus creatine, B12, iron |
| Salmon | 25 | — | Omega-3 bonus |
| Tempeh | 19 | 0.94 | Best non-soy plant source |
| Tofu (firm) | 15 | 0.99 | Soy = highest DIAAS plant protein |
| Eggs (whole) | 13 | 1.13 | Whites only: 11 g |
| Greek yogurt (full-fat) | 10 | 1.18 | Best DIAAS of any food |
| Cottage cheese | 11 | — | Slow casein, pre-sleep option |
| Lentils (cooked) | 9 | 0.65 | Combine with rice for complete AA |
DIAAS rankings (Digestible Indispensable Amino Acid Score) — milk 1.18 > eggs 1.13 > whey 1.09 > tofu 0.99 > pea 0.93 > lentils 0.65 > wheat 0.40. Anything above 1.0 is considered complete; wheat's score reflects its lysine deficiency.
Pre-Sleep Casein: 30–40 g
Snijders et al. (2015) demonstrated that 40 g of casein consumed 30 min before sleep elevated overnight MPS by 22% versus placebo, with no negative effect on morning hunger or appetite. Casein's slow digestion provides a 6–8 hour amino acid drip — ideal for the overnight fast. Cottage cheese (28 g protein per cup) is a whole-food alternative.
Vegan Protein Quality
Plant proteins typically score lower on DIAAS due to one or more limiting amino acids. The fix is combination: rice + lentils, beans + corn tortillas, or soy + grains all yield complete amino acid profiles. Vegan athletes should target the upper end of each range (0.7 g/lb active, 1.0 g/lb bulking) to compensate for lower digestibility. Soy isolate, pea protein, and tempeh are the highest-quality vegan options.
Female vs. Male Targets
The g/lb ratio is identical between sexes — what changes is the absolute gram total because body weight differs. A 140 lb female lifter cutting at 1.0 g/lb needs 140 g/day; a 180 lb male at the same g/lb needs 180 g. Some research suggests women may be slightly more efficient at MPS during the luteal phase, but practical targets remain weight-based.
Elderly Anabolic Resistance (+10–20% per meal)
Adults 60+ require more protein per meal to overcome anabolic resistance — the reduced MPS response to a given protein dose (Phillips 2015, Am J Clin Nutr). Where a young lifter maxes MPS at 0.4 g/lb per meal, a senior needs roughly 0.45–0.5 g/lb per meal to hit the same anabolic ceiling. This is why the ISSN and ESPEN both recommend seniors target the upper bound of their range, distributed across 3–4 meals.
Does High Protein Damage Healthy Kidneys?
No — this is one of the most-cited myths in sports nutrition. Devries et al. (2018, J Nutr meta-analysis) reviewed 28 studies and found no adverse effect of high-protein diets (>1.5 g/kg) on glomerular filtration rate in healthy adults. Antonio et al. (2016) followed lifters consuming 3.0 g/kg for a year with no markers of kidney dysfunction. The kidney-damage concern applies only to individuals with pre-existing chronic kidney disease (CKD), who should not exceed 0.36 g/lb without medical supervision.
Limitations
Frequently asked questions
What's the right protein g/lb for cutting vs. bulking?
Cutting (lifting in a calorie deficit) requires more protein than bulking — counterintuitive, but true. Helms et al. (2014) and the ISSN 2017 Position Stand recommend roughly 1.8–2.4 g/kg (about 0.8–1.1 g/lb) when cutting to preserve lean body mass, versus 1.6–2.2 g/kg (0.7–1.0 g/lb) for muscle gain. The logic: in a deficit, the body has less energy available and is more likely to break down muscle for fuel, so higher protein creates a defensive buffer. A 180 lb (82 kg) lifter cutting hits ~147–196 g/day; bulking hits ~131–180 g/day.
Can the body really only absorb 30 g of protein per meal?
No — this is one of the most stubborn gym myths. The body absorbs essentially all protein you eat; what's actually limited is muscle protein synthesis (MPS), which plateaus at roughly 0.4 g/lb per meal (Schoenfeld & Aragon 2018). For a 180 lb lifter that's about 72 g per sitting before MPS maxes out. Protein above that ceiling isn't 'wasted' — it's oxidized for energy or used for other amino acid pools. The practical implication is that spreading protein across 4 meals beats one giant 200 g feeding, not that single meals over 30 g are pointless.
What's the best protein source for muscle gain?
By DIAAS score, the top-tier sources are milk (1.18), eggs (1.13), and whey (1.09) — all complete proteins with excellent leucine content. For whole-food eating, chicken breast (31 g per 100 g), lean beef (26 g), and salmon (25 g) are the gym-standard staples in the US. Whey isolate is the most cost-effective post-workout option due to its fast absorption and leucine concentration. For convenience, Greek yogurt and cottage cheese deliver complete protein with slow-digesting casein for overnight MPS.
Whey vs. casein — what's the actual difference?
Whey is fast-absorbing (peak amino acid levels in 60–90 min) and spikes MPS quickly — ideal post-workout. Casein is slow-absorbing (sustained amino acid release over 6–8 hours) and ideal pre-sleep. Snijders et al. (2015) showed 40 g of casein 30 min before bed boosted overnight MPS 22% versus placebo with no morning appetite drag. Most lifters benefit from whey post-training and casein (or cottage cheese) pre-bed. For everyone else, either works — total daily protein matters more than the specific isolate.
Does high protein damage your kidneys?
Not in healthy adults. Devries et al. (2018, J Nutr) meta-analyzed 28 studies on protein and kidney function and found no adverse effect of high-protein diets (above 1.5 g/kg) on glomerular filtration rate or kidney markers in healthy adults. Antonio et al. (2016) followed trained lifters consuming 3.0 g/kg daily for a year with no kidney dysfunction. The kidney concern is real — but only for people with pre-existing chronic kidney disease (CKD), who should stay at 0.36 g/lb (RDA) or below under medical supervision.
Can vegans get enough protein on plant sources alone?
Yes, but with two adjustments: target the upper bound of each range (0.7 g/lb active, 1.0 g/lb bulking) to compensate for lower DIAAS scores, and combine complementary proteins to cover all essential amino acids. Best combinations: rice + lentils, beans + corn tortillas, soy + grains. Soy (tofu, tempeh, edamame) and pea protein isolate are the highest-quality vegan sources — both score above 0.9 on DIAAS. Vegan lifters consistently hit 1.0 g/lb without issues using soy isolate, lentils, tempeh, seitan, and a daily B12 supplement.
Is pre-bed protein actually worth it?
Yes for serious lifters, optional for general fitness. Snijders et al. (2015) showed 40 g of casein 30 min before sleep elevated overnight muscle protein synthesis by 22% versus placebo, with no negative effects on morning appetite or sleep quality. The mechanism: casein's slow digestion provides a 6–8 hour amino acid drip during the overnight fast, when MPS would otherwise drop. For someone training 4+ days/week trying to maximize lean mass, this is meaningful. Cottage cheese (28 g/cup) is a whole-food equivalent.
How much leucine do I need per meal?
2.5–3 g of leucine per meal triggers a full muscle protein synthesis pulse — this is called the leucine threshold. Hitting it requires roughly 25–30 g of high-quality animal protein (whey, eggs, lean meat) or 40–50 g of most plant proteins. Whey isolate has the highest leucine concentration (~12% by weight); soy protein is the highest plant source. The implication: a meal with only 15 g of plant protein may not cross the threshold even if it has 'enough' total protein.
Do older adults really need more protein?
Yes — and per meal, not just per day. Older adults experience anabolic resistance: muscles respond less efficiently to a given protein dose due to reduced mTOR signaling. Phillips et al. (2015, Am J Clin Nutr) recommends 1.2–1.5 g/kg (about 0.5–0.7 g/lb) daily for healthy seniors, with each meal hitting roughly 0.45–0.5 g/lb to overcome the resistance. This calculator automatically adds a +20% adjustment when you enter an age of 65 or older (ESPEN 2019). In practice that means 30–40 g of high-quality protein per meal × 3–4 meals/day. Combined with resistance training, this is the most-studied strategy to prevent sarcopenia (age-related muscle loss).
Does protein timing matter or just total daily intake?
Both matter, but daily total dominates. Schoenfeld's meta-analyses show that hitting your daily target (0.7–1.2 g/lb depending on goal) is roughly 80% of the benefit, with distribution providing the remaining edge. The optimal protocol per Areta et al. (2013, J Physiol): 4 evenly-spaced meals of 0.3–0.4 g/lb each. This beat both 2 large meals and 8 small meals at the same total. The post-workout 'anabolic window' is wider than once thought — Schoenfeld 2013 showed it extends 4–6 hours, not 30 minutes.
How much protein is in common US foods?
Per USDA FoodData Central: 4 oz cooked chicken breast = 35 g; 4 oz lean ground beef (90/10) = 27 g; 4 oz salmon = 25 g; 1 large egg = 6.3 g; 1 cup Greek yogurt (plain, full-fat) = 17–20 g; 1 cup cottage cheese = 28 g; 1 scoop whey isolate (30 g) = 25 g; 1/2 cup firm tofu = 20 g; 3 oz canned tuna = 22 g; 1 cup cooked lentils = 18 g. These are reference values — actual brands vary, so check labels for precision tracking.
Sources and references
- International Society of Sports Nutrition Position Stand: Protein and Exercise (Jäger et al.)
- How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution (Schoenfeld & Aragon)
- Timing and distribution of protein ingestion during prolonged recovery from resistance exercise (Areta et al.)
- Dietary protein requirements and adaptive advantages in athletes (Phillips et al.)
- Protein ingestion before sleep increases muscle mass and strength gains during prolonged resistance-type exercise training (Snijders et al.)
- Changes in kidney function do not differ between healthy adults consuming higher- vs lower-protein diets: a systematic review and meta-analysis (Devries 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 (Morton et al.)
- USDA FoodData Central