Protein Calculator: How Much Protein Do I Need Per Day to Lose Weight, Build Muscle, or Maintain Health

If you have ever asked yourself how much protein do I need, you are not alone. Protein is the most debated macronutrient in nutrition — and also the most important one to get right. Eat too little and you lose muscle, feel constantly hungry, and stall your fat loss. Eat the right amount and your body composition, energy, and recovery improve dramatically.

This complete guide answers every variation of the question: from how much protein do I need a day for general health to how much protein do I need to build muscle, how much protein do I need to lose weight, and everything in between. You will also find comparison tables, how to calculate protein intake step by step, special guidance for women, keto dieters, and PSMF protocols, and a full breakdown of the most important long-tail topics for building your knowledge from the ground up.

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Table of Contents

1. What Is a Protein Calculator and Why Does It Matter
2. How Much Protein Do I Need Per Day — The Baseline Answer
3. Protein Intake Calculator: How to Calculate Your Personal Target
4. How Much Protein Do I Need to Lose Weight
5. How Much Protein Do I Need to Build Muscle
6. Protein Calculator for Weight Loss and Muscle Gain Simultaneously
7. Protein for Weight Loss — Female Calculator and Special Considerations
8. Protein Intake for Muscle Gain Calculator — Athletes and Lifters
9. Calorie and Protein Calculator — Combining Both Macros for Results
10. Keto Protein Calculator and Keto Macros Ratio Explained
11. PSMF Calculator — Protein Sparing Modified Fast Explained
12. How to Count Protein Intake — Practical Daily Methods
13. How Much Protein Do I Need to Gain Weight
14. Protein Counter: Best Foods and Their Protein Content
15. After Effects of Too Little or Too Much Protein
16. Frequently Asked Questions About Daily Protein Intake
17. Related Protein Content: Silo Topics to Explore

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1. What Is a Protein Calculator and Why Does It Matter

A protein calculator is a tool that estimates the optimal daily protein intake for an individual based on their body weight, goal, activity level, age, and in some tools, body fat percentage. It removes the guesswork from one of the most critical nutritional decisions you will make.

Protein is not just a fitness supplement buzzword. It is a fundamental macronutrient that your body uses to build and repair muscle tissue, produce enzymes and hormones, support immune function, carry oxygen in the blood, and regulate fluid balance. Without adequate protein, none of the other dietary adjustments you make — calorie deficits, workout programs, supplementation — will deliver their full benefit.

The reason a protein intake calculator matters is that protein needs are not the same for everyone. A sedentary 60-year-old woman and a 25-year-old male powerlifter have radically different requirements. Knowing your number — personalized to you — is the foundation of any effective nutrition plan.

Why Protein Is the Most Important Macronutrient for Body Composition

Protein has a higher thermic effect than any other macronutrient — your body burns 20–30% of the calories in protein just to digest it, compared to 5–10% for carbohydrates and 0–3% for fat. This makes protein uniquely valuable in both fat-loss and muscle-building contexts. A protein calculator for weight loss accounts for this thermogenic advantage when setting your targets.

Protein is also the most satiating macronutrient. Study after study shows that higher-protein diets reduce hunger, lower overall calorie intake, and improve adherence compared to lower-protein approaches — making it the single best dietary lever for sustainable fat loss and healthy weight management.

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2. How Much Protein Do I Need Per Day — The Baseline Answer

The most common question in nutrition is: how much protein do I need a day? The answer depends on your goal, but here are the evidence-based ranges used by sports scientists, dietitians, and researchers worldwide.

Protein Recommendations by Goal

Goal	Recommended Daily Protein	Grams Per Kg of Bodyweight	Grams Per Lb of Bodyweight
General health (sedentary adult)	Minimum baseline	0.8g per kg	0.36g per lb
Weight loss (calorie deficit)	High protein to preserve muscle	1.6–2.4g per kg	0.7–1.1g per lb
Muscle gain (resistance training)	Optimised for hypertrophy	1.6–2.2g per kg	0.7–1.0g per lb
Body recomposition	Maximum muscle protection	2.0–2.4g per kg	0.9–1.1g per lb
Older adults (60+)	Counter sarcopenia	1.2–1.6g per kg	0.55–0.73g per lb
Endurance athletes	Support recovery and repair	1.4–1.7g per kg	0.64–0.77g per lb
Strength and power athletes	Maximise muscle protein synthesis	1.8–2.2g per kg	0.82–1.0g per lb

The government-recommended minimum of 0.8g per kg applies only to sedentary individuals. For anyone who exercises regularly, wants to lose fat, or wants to build or preserve muscle, this minimum is significantly too low. The evidence clearly supports how many grams of protein do I need being closer to 1.6–2.2g per kg for most active people.

How Much Protein Should I Eat — A Simple Starting Formula

For the vast majority of people, a practical and effective starting point is 1g of protein per pound of bodyweight (or 2.2g per kg). This is slightly above the research-backed optimum for most goals but ensures you are never under-eating protein regardless of your specific situation. It is simple, memorable, and has decades of real-world application in the fitness community.

Quick Reference: How Many Grams of Protein Do I Need?

Your Bodyweight	Minimum (0.8g/kg)	Active Adults (1.6g/kg)	Fat Loss / Muscle Gain (2.2g/kg)
55 kg / 121 lb	44g	88g	121g
65 kg / 143 lb	52g	104g	143g
75 kg / 165 lb	60g	120g	165g
85 kg / 187 lb	68g	136g	187g
95 kg / 209 lb	76g	152g	209g
110 kg / 242 lb	88g	176g	242g

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3. Protein Intake Calculator: How to Calculate Your Personal Target Step by Step

Understanding how to calculate protein intake gives you the power to set your own targets without depending on generic advice. Here is the complete method used by the most accurate daily protein intake calculator tools.

Step 1: Determine Your Calculation Base

You can calculate protein based on either your total bodyweight or your lean body mass (LBM). Using lean body mass is more accurate because fat tissue requires almost no protein — only metabolically active muscle and organ tissue does.

If you know your body fat percentage:
Lean Body Mass = Total Bodyweight × (1 − Body Fat % ÷ 100)

Example: 80 kg person at 20% body fat has a lean body mass of 80 × 0.8 = 64 kg

Step 2: Choose Your Multiplier Based on Your Goal

Goal	Multiplier (per kg total weight)	Multiplier (per kg lean mass)
General health	0.8g	1.0g
Weight loss	1.6–2.4g	2.0–3.0g
Muscle gain	1.6–2.2g	2.0–2.8g
Body recomposition	2.0–2.4g	2.5–3.0g
PSMF protocol	2.2–2.6g	3.0–3.5g

Step 3: Apply the Formula

Daily Protein Target = Bodyweight (kg) × Chosen Multiplier

Example: 75 kg person wanting to lose weight: 75 × 2.0 = 150g protein per day

Step 4: Distribute Across Meals

Research consistently shows that muscle protein synthesis is maximised when protein is distributed evenly across 3–5 meals per day, with each meal containing approximately 25–40g of protein. A single large protein dose does not produce the same anabolic response as distributed intake throughout the day.

How to Know How Much Protein to Eat — Key Variables That Change Your Target

Understanding how to know how much protein to eat means understanding the variables that shift your requirement up or down:

Age: Older adults need more protein per kg to achieve the same muscle protein synthesis response as younger people due to "anabolic resistance" — the reduced sensitivity of ageing muscle to amino acid stimulation.

Training status: Beginners to resistance training see strong muscle growth even at lower protein intakes. Advanced athletes with more developed musculature need higher intakes to continue progressing.

Calorie intake: In a calorie deficit, protein requirements increase because some dietary protein is diverted to energy production rather than muscle synthesis. This is why protein intake for weight loss recommendations are higher than those for maintenance.

Diet type: Vegans and vegetarians typically need 10–20% more protein than their calculated target because plant proteins have lower digestibility and a less complete amino acid profile compared to animal proteins.

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4. How Much Protein Do I Need to Lose Weight

The question how much protein do I need to lose weight has a clear, research-backed answer: more than most people think. Protein is the most powerful dietary tool for fat loss — not just because of its thermic effect, but because it directly prevents the muscle loss that would otherwise accompany a calorie deficit.

Why High Protein Is Essential for Weight Loss

When you eat in a calorie deficit, your body breaks down tissue for energy. Without adequate protein, a significant portion of that tissue is muscle — not just fat. This is called lean mass catabolism, and it is the primary reason most crash diets leave people lighter but softer, with a slower metabolism than when they started.

A high-protein diet during weight loss preserves lean muscle mass, keeps your metabolism higher throughout the diet, reduces hunger and cravings significantly, and produces greater fat loss per calorie deficit compared to lower-protein approaches.

How Much Protein Per Day to Lose Weight — Evidence-Based Targets

Approach	Protein Target	Notes
Minimum for muscle preservation	1.6g per kg bodyweight	Floor for any dieting individual
Optimal for most dieters	2.0g per kg bodyweight	Strong evidence for muscle retention and satiety
Maximum benefit range	2.4g per kg bodyweight	Particularly useful for lean individuals or aggressive deficits
Practical 1g per lb rule	2.2g per kg bodyweight	Simple, effective, widely used

How Much Protein Should I Eat to Lose Weight Calculator — Worked Examples

Using the how much protein should I eat to lose weight calculator approach of 2.0g per kg:

Woman at 65 kg wanting to lose fat: 65 × 2.0 = 130g protein per day
Man at 85 kg wanting to lose fat: 85 × 2.0 = 170g protein per day
Woman at 55 kg in aggressive deficit: 55 × 2.4 = 132g protein per day
Man at 100 kg in moderate deficit: 100 × 1.8 = 180g protein per day

These targets work regardless of the specific diet approach you are using — whether that is calorie counting, intermittent fasting, low carb, or a Mediterranean-style eating pattern. The number that matters is the total daily protein target derived from your protein calculator for weight loss.

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5. How Much Protein Do I Need to Build Muscle

If your primary goal is hypertrophy and strength, the question changes slightly: how much protein do I need to build muscle? The good news is that the answer is well-established, and it is lower than many gym myths suggest.

The Research-Backed Range for Muscle Building

A landmark 2018 meta-analysis published in the British Journal of Sports Medicine — the largest of its kind — found that muscle protein synthesis is maximised at approximately 1.62g of protein per kg of bodyweight per day in individuals doing resistance training. Intakes above 2.2g per kg produced no additional muscle growth benefit beyond this range in most subjects.

This means the common advice to eat 3–4g of protein per kg is not supported by evidence for muscle gain specifically. It may be appropriate in aggressive fat-loss contexts (where protein serves as an energy substrate), but for pure muscle building in a calorie surplus, the ceiling is around 2.2g per kg.

Protein Requirements for Muscle Gain by Training Level

Training Level	Protein Target (per kg)	Reason
Complete beginner (0–6 months training)	1.4–1.6g per kg	High anabolic sensitivity — muscle responds strongly even at lower intakes
Intermediate (6 months – 3 years)	1.6–2.0g per kg	Standard optimum — majority of gym-goers fall here
Advanced (3+ years consistent training)	1.8–2.2g per kg	Diminishing returns require higher intake to stimulate further growth
Elite / competitive bodybuilder	2.0–2.4g per kg	Especially relevant during contest prep and lean muscle phases

How Much Protein Should I Eat to Gain Muscle Calculator — Worked Examples

Using the how much protein should I eat to gain muscle calculator approach of 1.8g per kg for intermediate lifters:

Male intermediate lifter at 80 kg: 80 × 1.8 = 144g protein per day
Female intermediate lifter at 60 kg: 60 × 1.8 = 108g protein per day
Advanced male at 90 kg: 90 × 2.2 = 198g protein per day
Female beginner at 58 kg: 58 × 1.5 = 87g protein per day

Protein Timing for Muscle Gain

Beyond the total daily number, protein distribution matters for muscle building. Key principles from the research:

Consuming 0.4g of protein per kg per meal across 4 meals per day is the practical implementation of optimal muscle protein synthesis stimulation. Pre- and post-workout protein intake within a 3–4 hour window around training has a modest but real benefit. Casein protein before sleep (a slow-digesting source) has been shown to enhance overnight muscle protein synthesis in multiple studies.

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6. Protein Calculator for Weight Loss and Muscle Gain Simultaneously

Many people want to do both at once: lose fat while gaining or maintaining muscle. This is called body recomposition, and it requires the most precise use of a protein calculator for weight loss and muscle gain.

Body recomposition is most achievable in four specific populations: people new to resistance training, people returning after a long break, people with higher body fat percentages, and people using performance-enhancing substances. For lean, experienced lifters, simultaneous fat loss and muscle gain is very slow and difficult — a dedicated cut or bulk is usually more efficient.

Protein Targets for Body Recomposition

Population	Protein Target	Calorie Context
Beginners doing resistance training	1.8–2.2g per kg	Slight deficit or at maintenance
Returning after a break (muscle memory)	1.8–2.2g per kg	Slight deficit or at maintenance
Higher body fat (over 25% BF)	2.0–2.4g per kg	Moderate deficit (15–20% below TDEE)
Advanced lean individuals	2.2–2.6g per kg	Very small deficit — progress is slow

The key principle for recomposition is keeping protein extremely high relative to total calories. As calorie intake drops, protein's share of total macronutrients rises — this is what simultaneously drives fat loss and preserves (or slowly builds) lean tissue.

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7. Protein for Weight Loss Female Calculator and Special Considerations

Women have historically been underrepresented in protein research, with most major studies conducted on male subjects. However, the available evidence strongly supports the same relative protein recommendations for women — and in some cases, slightly higher intakes may be beneficial.

How Much Protein for Women to Lose Weight

Using a protein for weight loss female calculator, the target remains 1.6–2.4g of protein per kg of bodyweight. The specific number within this range depends on training intensity, calorie deficit size, and body composition goals.

Women tend to have lower absolute muscle mass than men, meaning their total protein requirements in grams are lower — but gram-per-kg targets are equivalent. A 60 kg woman and a 90 kg man both targeting 2.0g per kg need 120g and 180g respectively — very different amounts, but the same relative intake.

Protein Needs for Women Across Life Stages

Life Stage	Protein Target	Key Reason
Reproductive years (18–40)	1.6–2.2g per kg	Standard active adult range
Pregnancy	1.7–1.8g per kg (plus 25g extra)	Foetal development, maternal tissue growth
Breastfeeding	Standard + 20–25g additional	Milk protein synthesis demands
Perimenopause and menopause	1.8–2.2g per kg	Oestrogen decline accelerates muscle loss — higher protein counters this
Post-menopause (60+)	1.6–2.0g per kg	Sarcopenia prevention, bone health support

Menopausal and post-menopausal women in particular benefit greatly from higher protein intakes combined with resistance training. The decline in oestrogen accelerates both muscle loss and bone density reduction — two processes that high protein and strength training directly counteract.

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8. Protein Intake for Muscle Gain Calculator — Athletes and Serious Lifters

For athletes using a protein intake for muscle gain calculator, the considerations go beyond simple bodyweight multipliers. Athletic protein needs are influenced by training volume, training type, sport demands, recovery requirements, and competitive schedule.

Sport-Specific Protein Requirements

Sport / Activity	Protein Target (per kg)	Primary Reason
Recreational gym (3 days per week)	1.6–1.8g	Moderate muscle protein synthesis stimulation
Serious bodybuilding or powerlifting	1.8–2.2g	High training volume and hypertrophy focus
Endurance sports (running, cycling)	1.4–1.7g	Muscle repair, not growth — less demand than strength sports
Team sports (football, rugby, basketball)	1.6–2.0g	Mixed demands — strength, speed, contact, recovery
Combat sports (MMA, boxing, wrestling)	1.8–2.4g	Heavy training volume, frequent weight cuts, muscle preservation
Olympic weightlifting	2.0–2.4g	Maximal strength development and power output

Protein Around Training Windows for Athletes

For athletes, the timing of protein intake around training sessions is more relevant than for recreational gym-goers. The key principles: consume 0.3–0.5g of protein per kg bodyweight within 3 hours before training, consume 0.3–0.5g of protein per kg bodyweight within 2 hours after training, and prioritise complete protein sources (whey, chicken, fish, eggs) in the post-workout window for their leucine content — the amino acid that directly triggers muscle protein synthesis.

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9. Calorie and Protein Calculator — Combining Both Macros for Complete Results

A calorie and protein calculator approach recognises that protein targets and calorie targets must be set together — they are not independent variables. Your protein intake affects your total calorie intake, and your calorie target determines how much room is left for carbohydrates and fat.

How to Set Calories and Protein Together

Step 1: Calculate your TDEE (Total Daily Energy Expenditure) — your maintenance calories based on your weight, height, age, sex, and activity level.

Step 2: Set your calorie target based on your goal — subtract 300–500 kcal for fat loss, add 150–300 kcal for lean muscle gain, or eat at maintenance for recomposition.

Step 3: Set your protein target using your bodyweight and goal multiplier from the sections above. Lock this in as a non-negotiable daily minimum.

Step 4: Calculate the calories consumed by your protein target: protein grams × 4 = protein calories.

Step 5: Subtract protein calories from your total calorie target. The remaining calories are distributed between carbohydrates and fat based on personal preference, training demands, and dietary style.

Example: Calorie and Protein Plan for a 75 kg Woman Wanting to Lose Fat

Variable	Value
TDEE (estimated)	2,100 kcal
Calorie target (20% deficit)	1,680 kcal
Protein target (2.0g × 75kg)	150g = 600 kcal
Remaining calories for carbs and fat	1,080 kcal
Example split (50/50 carbs/fat)	135g carbs (540 kcal) + 60g fat (540 kcal)

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10. Keto Protein Calculator and Keto Macros Ratio Explained

The keto protein calculator requires a different approach because the ketogenic diet has specific macronutrient constraints that affect how protein is set. Understanding the correct keto macros ratio prevents the most common keto mistakes that either knock people out of ketosis or cause unnecessary muscle loss.

What Is the Standard Keto Macros Ratio

The classic keto macros ratio is structured as follows:

Macronutrient	Standard Keto Ratio	Therapeutic Keto Ratio	High-Protein Keto Ratio
Fat	70–75%	80–90%	55–65%
Protein	20–25%	8–15%	30–35%
Carbohydrates	5% (under 20–50g)	2–5%	5% (under 20–50g)

Protein on Keto: The Gluconeogenesis Myth

One of the most persistent misconceptions in the keto community is that eating too much protein will convert to glucose via gluconeogenesis and knock you out of ketosis. Current research consistently shows this fear is overblown. Gluconeogenesis is a demand-driven process — your body converts protein to glucose when it needs glucose, not simply because protein is available. For most people, moderate-to-high protein intake does not meaningfully impair ketosis.

The practical recommendation from the keto protein calculator perspective is to set protein at 1.4–1.8g per kg of lean body mass regardless of keto status, then fill remaining calories with fat while keeping carbohydrates under 50g per day (or 20–30g for strict ketosis).

How to Use a Keto Protein Calculator

Step 1: Determine your lean body mass (total weight minus fat mass).
Step 2: Multiply lean body mass in kg by 1.5–1.8 to get your protein target in grams.
Step 3: Set carbohydrates at 20–50g per day based on your strictness preference.
Step 4: Fill remaining calories with dietary fat (the primary fuel source on keto).
Step 5: Recalculate every 4–6 weeks as your weight changes.

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11. PSMF Calculator — Protein Sparing Modified Fast Explained

The PSMF calculator is used for one of the most aggressive short-term fat-loss protocols in existence. PSMF (Protein Sparing Modified Fast) is a very-low-calorie diet that keeps protein extremely high while virtually eliminating fat and carbohydrates — essentially reducing calories to the minimum possible while preserving lean muscle mass.

What Is PSMF and Who Is It For

PSMF was originally developed by Dr. George Blackburn in the 1970s as a medically supervised weight-loss tool for clinically obese patients. In modern fitness, it has been popularised by researcher Lyle McDonald as a short-term (2–6 week) method for rapid fat loss while maintaining muscle in already-lean individuals. It is not a long-term eating strategy — it is a targeted aggressive tool.

PSMF is appropriate for individuals who are already lean (15–20% body fat for men, 22–27% for women) and want to lose the last few kilograms of fat rapidly, individuals with significant weight to lose under medical supervision, and competitive athletes preparing for events where rapid weight loss is required. It is not appropriate for beginners, anyone with a history of eating disorders, pregnant or breastfeeding women, or people with kidney disease.

PSMF Protein Targets and Macro Structure

Variable	PSMF Target	Notes
Protein intake	2.2–3.3g per kg lean body mass	Extremely high — the defining feature of PSMF
Carbohydrates	Under 30g per day	Minimal — fibrous vegetables only
Fat	Under 20g per day	Near zero — only incidental fat from lean protein sources
Total calories	600–1,000 kcal per day	Varies by lean body mass and gender
Duration	2–6 weeks maximum	Requires refeeds every 5–14 days

How to Use a PSMF Calculator

Step 1: Calculate your lean body mass (LBM) in kg.
Step 2: Multiply LBM by 2.2–2.6 to get your daily protein target in grams.
Step 3: Select only very lean protein sources: chicken breast, white fish, egg whites, fat-free cottage cheese, non-fat Greek yoghurt, shrimp, and lean turkey.
Step 4: Add unlimited fibrous vegetables (spinach, broccoli, cucumber, lettuce) for micronutrients and satiety.
Step 5: Supplement with a multivitamin, electrolytes (sodium, potassium, magnesium), omega-3 fatty acids, and calcium.
Step 6: Plan structured refeed days every 5–14 days where carbohydrates are increased to 100–150g and calories rise to maintenance.

Important warning: PSMF places extreme demands on the body. It should only be undertaken with appropriate knowledge and ideally under the supervision of a healthcare professional or registered dietitian. Side effects include fatigue, dizziness, electrolyte imbalances, and hair thinning if extended too long.

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12. How to Count Protein Intake — Practical Daily Methods

Knowing your target is only half the challenge. How to count protein intake in real life — across different foods, meals, cuisines, and eating situations — is the skill that determines whether your protein target is actually hit each day.

Method 1: Food Tracking Apps

Apps like MyFitnessPal, Cronometer, Lose It, and MacroFactor have databases of millions of foods with full macronutrient breakdowns. You log everything you eat and the app totals your daily protein automatically. This is the most accurate method for most people and is particularly recommended during the first 4–8 weeks of a new nutrition plan to build an accurate mental model of your intake.

Method 2: Hand Portion Estimation

For situations where tracking apps are impractical, a palm-sized serving of meat, fish, or poultry contains approximately 20–30g of protein. Two eggs contain approximately 12g. A standard serving of Greek yoghurt contains 15–20g. A palm-sized serving of cottage cheese contains 20–25g. This method is less precise but highly practical for long-term sustainability.

Method 3: Meal Planning and Batch Cooking

Pre-planning your meals and knowing the protein content of each meal in advance removes the need for daily tracking. Once you have tracked your common meals accurately, you build a reliable bank of meals with known protein content and simply plan from that bank each week.

How to Know How Much Protein to Eat When Dining Out

Understanding how to know how much protein to eat in restaurant settings relies on estimating from portion sizes. A standard restaurant chicken breast is typically 150–200g of cooked meat, providing 35–45g of protein. A restaurant steak of similar size provides similar amounts. Fish fillets provide slightly less per equivalent weight due to water content differences. When in doubt, use the conservative estimate and adjust the rest of your day accordingly.

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13. How Much Protein Do I Need to Gain Weight

If weight gain is your goal — specifically lean muscle mass gain rather than fat gain — the protein question is slightly different. How much protein do I need to gain weight in the form of muscle requires understanding that protein enables muscle growth but cannot cause it alone. A calorie surplus above your TDEE is also required.

For weight gain via lean muscle, the optimal protein range is 1.6–2.2g per kg of bodyweight per day in the context of a calorie surplus of 150–400 kcal above maintenance. Higher protein within a surplus does not produce faster muscle growth beyond this range — instead, excess protein simply contributes additional calories. The calorie surplus combined with resistance training is what drives muscle growth; adequate protein is the building material that makes that growth possible.

Common Mistake: Relying on Protein Alone to Gain Muscle

Many people increase protein dramatically when trying to build muscle while neglecting total calorie intake. Protein cannot build muscle in a calorie deficit or at maintenance for most experienced lifters. The hierarchy is: sufficient total calories first, then adequate protein within those calories, then appropriate training stimulus. A complete calorie and protein calculator approach addresses all three variables together.

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14. Protein Counter: Best Food Sources and Their Protein Content

A protein counter gives you the practical information needed to hit your daily target using real foods. Here are the highest-quality, most accessible protein sources available worldwide, with their approximate protein content per 100g of the food as consumed.

Animal-Based Protein Sources

Food	Protein per 100g	Key Notes
Chicken breast (cooked)	31g	Lean, complete, universally available — the gold standard protein food
Turkey breast (cooked)	30g	Similar to chicken, slightly leaner
Tuna (canned in water)	26g	Highly convenient, affordable, excellent amino acid profile
Salmon (cooked)	25g	High protein plus omega-3 fatty acids
Cod and white fish (cooked)	20–22g	Excellent for PSMF protocols — very low fat
Shrimp (cooked)	24g	Very lean, complete protein
Lean beef (cooked)	26–28g	High in zinc, iron, B12 — excellent for muscle building
Eggs (whole)	13g	Most complete amino acid profile of any natural food
Egg whites only	11g	Very low calorie — key PSMF protein source
Non-fat Greek yoghurt	10g	Casein-rich — excellent pre-sleep protein
Cottage cheese (low fat)	11g	High casein, very filling, good value
Whey protein powder	75–90g	Fastest digesting — optimal post-workout source

Plant-Based Protein Sources

Food	Protein per 100g	Key Notes
Tempeh	19g	Fermented soy — most complete plant protein
Edamame (cooked)	11g	Complete soy protein, high fibre
Tofu (firm)	8–17g	Varies by type — silken is much lower
Lentils (cooked)	9g	High fibre, affordable — pair with grains for complete protein
Chickpeas (cooked)	9g	Versatile — hummus, salads, curries
Black beans (cooked)	9g	High fibre, good iron content
Quinoa (cooked)	4g	One of the few complete plant proteins — all essential amino acids
Hemp seeds	32g	Complete protein, high omega-3 content
Pumpkin seeds	19g	High in zinc — important for testosterone and immune function
Pea protein powder	75–85g	Best plant-based protein powder — high leucine content

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15. After Effects of Too Little or Too Much Protein

Understanding what happens to your body when protein intake is consistently too low or too high is critical for anyone using a protein intake calculator to manage their nutrition. Both extremes have measurable negative consequences.

Effects of Chronic Protein Deficiency

When protein intake falls consistently below the minimum threshold for your activity level and goal, the body begins to break down muscle tissue to supply the amino acids needed for essential functions. This causes progressive muscle wasting (sarcopenia if prolonged), impaired immune function due to reduced antibody and white blood cell production, slow wound healing, brittle hair and nails, fluid retention and swelling (oedema), hormonal disruption including reduced testosterone in men and disrupted oestrogen cycles in women, and persistent fatigue due to reduced enzyme and haemoglobin production.

Even a modest but consistent deficit below optimal protein intake — not severe enough to cause clinical malnutrition — can significantly impair muscle retention during weight loss, slow recovery from training, and reduce satiety, leading to greater overall calorie intake over time.

Effects of Chronically Excessive Protein Intake

The research on very high protein intakes in healthy individuals is consistently reassuring — there is no evidence of kidney damage in people with normal kidney function even at intakes of 3–4g per kg bodyweight over extended periods. However, there are practical considerations:

Very high protein intakes (above 3.0g per kg) in the absence of a clinical need add unnecessary calorie load without additional muscle-building benefit. They may displace other important nutrients if protein foods crowd out carbohydrates and fats needed for training performance and hormonal health. Individuals with pre-existing kidney disease should follow medical guidance on protein intake rather than standard fitness recommendations, as high protein does impose an additional filtration burden on compromised kidneys.

Signs You May Not Be Eating Enough Protein

Common indicators that your protein intake may be too low include constant hunger even in a moderate calorie deficit, slower than expected progress with fat loss, loss of muscle tone or visible muscle definition, prolonged soreness after training that takes more than 48–72 hours to resolve, frequent illness suggesting impaired immune function, and loss of strength in the gym despite consistent training.

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16. Frequently Asked Questions About Daily Protein Intake

How much protein do I need per day as a general adult?

For a sedentary adult, the minimum is 0.8g per kg of bodyweight. For anyone who exercises regularly, a target of 1.6–2.2g per kg is far more appropriate. Using a daily protein intake calculator with your specific stats will give you a personalised number.

How much protein do I need to lose weight without losing muscle?

To prevent muscle loss during weight loss, aim for 1.8–2.4g of protein per kg of bodyweight per day. The higher end of this range is most important during aggressive calorie deficits and for leaner individuals who have less fat to lose and therefore more risk of muscle catabolism.

How much protein do I need to build muscle as a beginner?

Beginners respond to lower protein intakes than advanced lifters due to high anabolic sensitivity. A target of 1.4–1.8g per kg per day combined with a structured resistance training programme is sufficient to maximise muscle growth for most beginners.

How many grams of protein do I need if I weigh 70 kg?

At 70 kg, your protein target ranges from 56g (sedentary minimum) to 112–154g (active fat loss or muscle gain). For most people at this weight who train regularly, a target of 120–140g per day covers the optimal range for most goals.

What is a keto protein calculator and how is it different?

A keto protein calculator sets protein based on lean body mass rather than total weight, keeps carbohydrates under 50g per day, and fills remaining calories with fat. The keto macros ratio of roughly 70% fat, 25% protein, and 5% carbs is the structural framework within which protein is allocated.

How to calculate protein intake for vegans and vegetarians?

Plant-based individuals should add 10–20% to their standard protein target to account for lower digestibility and incomplete amino acid profiles in most plant proteins. A vegan at 75 kg targeting 2.0g per kg would aim for 150g, but should increase this to 165–180g to achieve equivalent effective protein delivery. Combining complementary plant proteins (legumes with grains, for example) improves overall amino acid completeness.

What is the difference between a protein counter and a protein calculator?

A protein counter tells you how much protein is in specific foods. A protein calculator tells you how much total protein you need per day based on your personal stats and goals. Both are essential tools — the calculator sets your target, and the counter helps you hit it through food selection and meal planning.

Is it safe to eat 200g of protein per day?

For a healthy adult without kidney disease, 200g of protein per day is within the safe and effective range for individuals who weigh 90 kg or above and are actively training. For smaller individuals, it may exceed the practical optimum but remains safe. The research consistently shows no harm to kidney function in healthy people at these intakes.

How do I use a PSMF calculator?

A PSMF calculator requires your lean body mass as the input. Multiply lean body mass (kg) by 2.2–2.6 to get your daily protein target. All calories beyond protein come only from fibrous vegetables. The protocol is extremely aggressive and should be time-limited to 2–6 weeks with planned refeed days.

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This content is for educational and informational purposes only. It does not constitute medical or dietary advice. Always consult a qualified healthcare professional or registered dietitian before making significant changes to your diet, protein intake, or exercise routine — particularly if you have pre-existing medical conditions including kidney disease, liver conditions, or a history of eating disorders.