As many an 8th grader could tell you, protein is the building block of muscle. From red meat and legumes to chia seeds and the best protein powders, there are plenty of ways to make sure you’re getting enough in your diet. But how much should you be aiming to consume each day? Whether you’re trying to cut weight, build muscle, or maintain your status quo, our protein intake calculator offers guidance on just how much protein to work into your daily routine.
After consulting multiple experts and the latest research, we incorporated science-backed formulas that account for you-specific variables to give you the best possible recommendation for your daily intake. Beyond simple data points like height and weight, we factor in your basal metabolic rate, physical activity level, and your fitness goals to simplify the math and get you on the right path. Check out our protein intake calculator to find your number, then read on for expert-approved strategies for hitting your goals.
Medical Disclaimer: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. It’s always a good idea to talk to your doctor before beginning a new fitness, nutritional, and/or supplement routine. Individual needs for vitamins and minerals will vary.
Protein Intake Calculator
Protein Intake Calculator
Key Takeaways
- The daily value of protein should generally be 10% of your total calories. (1)
- An active person should generally consume a minimum of 0.54 to 0.77 grams of protein per pound of body weight daily. (2)
- Studies have shown that bodybuilders respond best to consuming 1.05 to 1.4 grams of protein per pound of body weight. (3)
How We Calculated Your Protein Intake
According to our expert reviewer Gabrielle Fundaro, Ph.D., CHC, the amount of protein you should take in per day depends on several key factors. “In the broadest of strokes, you should aim to consume about 1 gram of protein per pound of body weight, per day,” she says. (4) “If you exercise regularly (particularly if you lift weights), you may even need a bit more than that.”
Because daily recommended values aim to advise such a wide range of people*, our calculator also accounts for a few possible fitness goals — fat loss, maintenance, or muscle gain. According to a 2016 review, “A growing body of research indicates that protein intakes well above the current Recommended Dietary Allowance help to promote healthy aging, appetite regulation, weight management, and goals aligned with athletic performance.” (5)
Since around 10% of your total calories per day should come from protein, our calculator also factors in your basal metabolic rate (BMR) — the number of calories your body burns while at rest. (1) How does our calculator determine your BMR? It depends on whether you know your current body fat percentage. If you answer “no,” then our calculator uses the widely-accepted Mifflin-St. Jeor equation. (6)
[Related: Best Calorie Calculator]
If you do know your body fat percentage (most likely by completing a DEXA scan), the calculator uses the Katch-McArdle formula. This equation is considered more accurate, but only if you know your exact current body fat percentage. (7) Most people won’t know that measurement, so unless you’ve had a DEXA scan recently, it’s probably best to choose “no” and go with the number provided by the Mifflin St. Jeor formula.
After feeding our protein calculator with all these data points, you’ll get a calorie intake recommendation, along with three amounts for daily protein intake — minimum, generally recommended, and high. So, what should you do with this information? “If you like to hit the gym on a regular basis or are a competitive athlete, your protein needs shoot up dramatically,” Fundaro says. “This is because of protein’s vital supportive function for muscle growth and repair, among other factors.”
High-Protein Foods
“High-quality protein is lean and has all essential amino acids,” says our expert reviewer Austin Bou, RD, CDCES, ACE-CPT. “Aim for chicken breast without skin, ground meats that are 95% lean, fish, seafood, eggs, and low-fat dairy products. Plant-based alternatives include tofu, tempeh, edamame, quinoa, hemp seeds, and nutritional yeast.”
The nutritional information for each of these high-protein foods comes straight from the United States Department of Agriculture (USDA) website.
| Protein Source | Protein per Serving |
| Chicken Breast | 25.4g per 4 oz. |
| Lean Ground Beef | 24g per 4 oz. |
| Steak Filet | 25g per 3 oz. |
| Salmon | 17g per 3 oz. |
| Eggs | 6g per large egg |
| Tempeh and Tofu | 15g per 3 oz. |
| Quinoa | 8.1g per cup |
| Edamame | 18g per cup |
| Lentils | 17.9g per cup |
| Black Beans | 15g per cup |
| Pumpkin Seeds | 5.27g per 28g |
| Chia Seeds | 4.68g per 28g |
| Whey or Soy Protein Powder | 25g per scoop |
How Does Protein Help Muscles Grow?
As BarBend editorial member and certified personal trainer Anthony O’Reilly spells out in his article about how to build muscle, growth starts with…breaking them down? “You damage the muscle fibers with resistance training; whether that’s with your own body weight or heavy iron,” he says. (8) “Then, your body fuses the fibers back together during the recovery period, which helps make them bigger. This is called hypertrophy, or the enlargement of muscle tissue.”
That recovery period is when protein gets to work. “Micro-tears from training are repaired by amino acids, the building blocks of protein,” explains BarBend expert reviewer Kathleen Benson, a registered dietitian nutritionist and certified personal trainer. “Without sufficient protein, our muscles lack the necessary building blocks for repair.”
After your workout, those amino acids are used to repair damaged muscle fibers on a cellular level. (9) “If we are not eating enough [protein], our body may begin to break down its own tissues for energy,” Benson adds. “This can be prevented by consuming adequate calories and protein.”
What Types of Amino Acids are Most Useful?
The amino acids most closely linked to muscle protein synthesis (MPS) — a process that switches on genes responsible for muscle gain — are the branched-chain amino acids leucine, isoleucine, and valine. (10)(11) While there are many easily accessible complete protein sources, the best BCAA supplements can also help capitalize on these important amino acids. But as far as whole-food sources go, the availability of essential amino acids can make some options preferable to others.
“Our bodies can make some kinds of amino acids — however, there are others that are essential [that] we need to consume,” she says. “Foods that contain all the essential amino acids (i.e. the amino acids we cannot make in our body), like animal proteins, are referred to as high-quality.” While broad factors like exercise regimen, sleep, and total protein intake may be more important than worrying about leucine, studies suggest that about 3 grams per serving is ideal for maintaining MPS. (10)(11)
Benefits of Protein
As a key macronutrient, consuming enough protein each day is important for managing weight, as well as building muscle. “Protein is essential for the body, contributing to muscle growth, meal satisfaction, and fullness,” says our expert reviewer Kathleen Benson, RDN, LDN, CSSD, CPT. “It helps stabilize blood sugar levels when combined with carbohydrates and plays other important roles in our body, including enzyme production.” Here are just a few benefits of hitting your daily protein intake.
Maintain Muscle While Losing Weight
Even if you aren’t trying to bulk up, BarBend expert reviewer Eric Bugera, a certified strength and conditioning specialist, says that consuming enough protein is important for weight loss. “Eating a high-protein diet while in a calorie deficit can help your body preserve fat-free mass.” (12)(13)
If cutting a few pounds is your goal, don’t forget to factor in your total calorie intake. “When you want to lose body fat, start by calculating your daily calorie needs, and be sure that you’re resistance training to preserve your lean muscle,” Bugera adds.
Build Muscle
An ocean of research suggests that — along with proper training — consuming enough protein can lead to muscle protein synthesis and muscle growth. (8)(14)(15) “Protein is crucial to your gains,” our expert reviewer and certified personal trainer Anthony O’Reilly explains. “This macronutrient is the building block of all muscles, and without it, your journey to a bigger body will come to a halt.”
Your sleep habits and overall diet also play a big role. “Protein helps build muscles and make them stronger, as do the amino acids in protein-rich foods.” (16) Complete protein sources — like eggs, fish, or poultry — contain all nine essential amino acids, which support building skeletal muscle. (10)(11)(16)
Feel Fuller for Longer
Because of its impact on hunger-related hormone levels, protein can help you feel fuller for a longer period of time. Studies suggest that a high-protein diet can increase anorexigenic hormone levels while simultaneously decreasing orexigenic hormone levels. (17) Huh? Essentially, these hormone levels signal that you feel full, which can be helpful when you’re confronted with that extra piece of cheesecake.
How to Track Your Protein Intake
“Protein can be tracked by weighing and tracking in a food journal app that calculates total protein,” BarBend expert reviewer and registered dietitian nutritionist Kathleen Benson says. “Nutrition-label-capable food scales are also helpful. If weighing out protein isn’t an option, another popular and effective technique for maintaining adequate intake without precise measurements is by using visual guides.” Check out a few of our team’s favorite ways to track your protein intake.
Protein Tracking Apps
For help figuring out how to count macros like protein, our expert reviewer Lacy Puttuck suggests checking out your app store. “Pick an app or another tool (some people like a spreadsheet), to start logging and tracking foods,” she says of apps like My Fitness Pal. “It is important to find one that makes sense to you, fits in your budget (there are many free options), and is convenient for you to use.”
The robust libraries of whole and processed food information in protein tracking apps allow you to quickly add foods to your daily intake, then see daily nutrition breakdowns. Lots of these options also let you save recipes or common meals, plus set goals along the way. In addition to collecting all that delicious data, Puttuck loves that they can help educate users. “The important thing is to make sure and learn from your food choices and intake.”
Food Scale
“In general, we as humans are not very good at estimating portion sizes,” Puttuck says. “Tools like a food scale, measuring cups and measuring spoons…can be eye-opening and informative.” Many scales are small enough to fit into your pocket, but measuring every single food you eat isn’t the entire point.
After several weeks or months of weighing and recording exactly how much protein you’re eating each day, you’ll have a better sense of the protein content different foods provide. By simply arming yourself with information, a seemingly mind-numbing task can quickly become an efficient method to make counting macros easier.
The Hand Method
Another popular method is to eat “a palm” or two of your favorite protein source. After learning the protein content of a palm’s worth of foods you eat on the reg, you can use that visual to estimate how that amount fits your daily protein needs. “For example, [you could eat] roughly 1.5 palm-sized amounts of animal protein at three meals a day, plus a protein shake or a protein-rich snack,” says Benson.
Protein Intake Calculator FAQs
How do I calculate how much protein I need?
Our calculator factors in your height, weight, age, sex assigned at birth (you can also always input your actual gender, particularly depending on your HRT status), and physical activity level to give you an idea of how much protein you need to consume every day. We also account for your basal metabolic rate (BMR) — the number of calories your body burns while at rest. (1) Whether you’re figuring out how to gain muscle or manage your weight, your goals will determine how much protein you’ll need each day.
How many grams of protein by age?
There are many variables that determine how many grams of protein you may need in a day, but here are the general guidelines provided by the National Academy of Medicine. Babies should have about 10 grams, while school-age children need around 19 to 34 grams. Teenagers should average roughly 46 to 54 grams and adults need about 46 to 56 grams. (19)
How much protein do you need to eat to lose weight?
BarBend expert reviewer Eric Bugera, CSCS, CISSN, says that while it’s important to consider your protein intake whether you want to lose or gain weight, don’t forget to watch your calories. Following a high-protein diet can help preserve lean body mass, but staying in a calorie deficit is the only way to see that number on the scale tick down. Remember to consult your healthcare professional before beginning a weight management program. (12)(13)
References
- Wolfe, R. R., Cifelli, A. M., Kostas, G., & Kim, I. Y. (2017). Optimizing Protein Intake in Adults: Interpretation and Application of the Recommended Dietary Allowance Compared with the Acceptable Macronutrient Distribution Range. Advances in nutrition (Bethesda, Md.), 8(2), 266–275.
- Rodriguez, N. R., DiMarco, N. M., Langley, S., American Dietetic Association, Dietitians of Canada, & American College of Sports Medicine: Nutrition and Athletic Performance (2009). Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 109(3), 509–527.
- Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. Journal of the International Society of Sports Nutrition, 11, 20.
- Morton RW, Murphy KT, McKellar SR, Schoenfeld BJ, Henselmans M, Helms E, Aragon AA, Devries MC, Banfield L, Krieger JW, Phillips SM. 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 Mar;52(6):376-384.
- Phillips, S. M., Chevalier, S., & Leidy, H. J. (2016). Protein “requirements” beyond the RDA: implications for optimizing health. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 41(5), 565–572.
- Frankenfield, D., Roth-Yousey, L., & Compher, C. (2005). Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review. Journal of the American Dietetic Association, 105(5), 775–789.
- Zanella, P. B., Ávila, C. C., & de Souza, C. G. (2018). Estimating Resting Energy Expenditure by Different Methods as Compared With Indirect Calorimetry for Patients With Pulmonary Hypertension. Nutrition in clinical practice : official publication of the American Society for Parenteral and Enteral Nutrition, 33(2), 217–223.
- Schoenfeld B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of strength and conditioning research, 24(10), 2857–2872.
- Church, D. D., Hirsch, K. R., Park, S., Kim, I. Y., Gwin, J. A., Pasiakos, S. M., Wolfe, R. R., & Ferrando, A. A. (2020). Essential Amino Acids and Protein Synthesis: Insights into Maximizing the Muscle and Whole-Body Response to Feeding. Nutrients, 12(12), 3717.
- Wolfe R. R. (2017). Branched-chain amino acids and muscle protein synthesis in humans: myth or reality?. Journal of the International Society of Sports Nutrition, 14, 30.
- Breen L, Churchward-Venne TA. Leucine: a nutrient ‘trigger’ for muscle anabolism, but what more? J Physiol. 2012 May 1;590(9):2065-6.
- Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American journal of clinical nutrition, 87(5), 1558S–1561S.
- Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome, 29(3), 166–173.
- Camera D. M. (2022). Evaluating the Effects of Increased Protein Intake on Muscle Strength, Hypertrophy and Power Adaptations with Concurrent Training: A Narrative Review. Sports medicine (Auckland, N.Z.), 52(3), 441–461.
- Stokes, T., Hector, A. J., Morton, R. W., McGlory, C., & Phillips, S. M. (2018). Recent Perspectives Regarding the Role of Dietary Protein for the Promotion of Muscle Hypertrophy with Resistance Exercise Training. Nutrients, 10(2), 180.
- Nehete, J. Y., Bhambar, R. S., Narkhede, M. R., & Gawali, S. R. (2013). Natural proteins: Sources, isolation, characterization and applications. Pharmacognosy reviews, 7(14), 107–116.
- Moon, J., & Koh, G. (2020). Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. Journal of obesity & metabolic syndrome, 29(3), 166–173.
- Schoenfeld, B. J., & Aragon, A. A. (2018). How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution. Journal of the International Society of Sports Nutrition, 15, 10.
- Institute of Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press.
