Calculate your daily protein target based on weight, goal, and activity level. Includes per-meal breakdowns and food equivalents.
Preserve muscle in a deficit
Enter your details above to see your protein target.
The RDA of 0.36g per pound (0.8g/kg) is a minimum set to prevent deficiency in sedentary adults. For anyone training or trying to change body composition, this number is too low. Decades of research in resistance-trained individuals point to 0.7 to 1.0g per pound of body weight as the optimal range.
Protein needs shift with your goal. In a calorie deficit, higher protein preserves muscle mass while you lose fat. In a surplus, protein supports muscle protein synthesis but does not need to be maxed out. At maintenance, protein controls hunger and supports daily recovery from training.
Cutting (fat loss)
1.0g per lb of body weight. Higher protein protects muscle in a calorie deficit and keeps you full. A 180 lb person aims for 180g.
Maintenance
0.8g per lb of body weight. Supports daily recovery without being excessive. A 180 lb person aims for about 144g.
Bulking (muscle gain)
0.9g per lb of body weight. Above this level adds calories without extra muscle building benefit. A 180 lb person aims for about 162g.
Total daily protein matters more than timing. That said, spreading intake across 3-5 meals with 20-40g each maximizes muscle protein synthesis compared to eating all your protein in one or two meals.
This calculator sets your daily protein target as grams per pound of body weight, scaled by your goal: roughly 0.7 to 0.8 g/lb for general health, 0.8 to 1.0 g/lb to build or maintain muscle, and up to about 1.0 to 1.2 g/lb during a fat-loss phase where higher protein helps preserve lean mass. These ranges reflect the position of the International Society of Sports Nutrition and common sports-nutrition practice.
The limits: bodyweight-based targets are an estimate. If you carry high body fat, scaling protein to lean mass (not total weight) is more accurate, which is why a body composition reading helps. Individual needs also shift with training volume, age, and health conditions. Treat the number as a strong starting point, not a medical prescription. Figures and methodology are reviewed by Andrew Menechian, Head of Fitness.
For most active adults, 0.7 to 1.0g of protein per pound of body weight per day is well-supported by research. Aim for 1.0g/lb when cutting to preserve muscle. Drop to 0.8g/lb at maintenance, and 0.9g/lb when building muscle. A 180 lb person needs roughly 144-180g of protein depending on their goal.
No. Research consistently shows 0.7-1.0g per pound is safe for healthy adults and provides optimal muscle protein synthesis. The 0.36g/kg RDA you see cited is a minimum to prevent deficiency, not an optimum for active people. Kidney concerns apply to existing kidney disease, not healthy populations.
Under-eating protein in a calorie deficit causes muscle loss, slower recovery, more hunger, and a lower metabolic rate. This is why crash diets fail. Even in a bulk, low protein intake means extra calories go to fat gain instead of muscle. Protein is the one macro you should not compromise on.
Body weight works for most people in a normal body fat range (10-25% men, 18-32% women). If you are significantly overweight (over 30% body fat), use your goal weight or lean body mass instead, otherwise the target will be unrealistically high. The calculator defaults to body weight for simplicity.
Research shows 20-40g of protein per meal maximizes muscle protein synthesis. For most people, 3-5 meals at 30-40g each works well. Spreading protein out matters more than the exact split. A 180g daily target means 45g across 4 meals, or 36g across 5.
Per 100g serving: chicken breast (31g), lean beef (26g), salmon (25g), Greek yogurt (10g), cottage cheese (11g), eggs (13g per 2 eggs), tofu (15g), lentils (9g). For convenience: whey protein (24g per scoop), canned tuna (20g per can). Mix animal and plant sources for a complete amino acid profile.
No, whole food sources cover the target for most people. Protein powder is a convenience tool when you are short on time, traveling, or struggling to hit your target. One scoop (24g) replaces a small chicken breast. If you are already hitting your target from food, powder is optional.
FitCommit calculates your protein target from AI body composition analysis, then tracks it with camera-based food scanning. Free trial.
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