How much protein do I need per day?

For maintenance about 1.2 g per kilogram of body weight, and for muscle growth 1.6–2.0 g/kg. For a 75 kg person aiming to build muscle, that's roughly 120–150 g per day.

When should I eat protein?

Spread your protein evenly across 3–5 meals throughout the day, about 20–40 g at a time. This maximizes muscle protein synthesis better than a single large serving.

Where do I get protein?

Good sources include meat, fish, eggs, dairy, legumes, soy and protein powders. Animal protein contains all the essential amino acids.

Is too much protein harmful?

For a healthy person a moderate excess is harmless. Very large amounts provide no extra benefit for muscle growth. People with kidney disease should follow their doctor's advice.

Protein Calculator — Daily Protein Needs

Name: Protein Calculator — Daily Protein Needs
Author: Miikka

Calculate how much protein you need daily by weight and goal. Muscle gain, weight loss and maintenance. Free protein calculator.

By Miikka · CalcBrew · Updated Sep 16, 2026

Weight: 165 lb

Goal: 1.6

120 g

Protein need per day

Protein per day	120 g
Per meal (4 meals)	30 g
Equals eggs (6 g each)	20
Equals chicken breast (23 g/100 g)	522 g

ℹ️ Guidelines: maintenance 1.2 g/kg, muscle gain 1.6–2.0 g/kg, fat loss up to 2.0 g/kg to preserve muscle. Spread protein evenly across meals for the best effect.

This protein intake calculator tells you how much protein you need each day based on your weight and goal. You get a clear figure in grams plus a handy comparison showing how many eggs or how much chicken that equals.

How the calculator works and what it’s for▾

How protein needs are calculated

Your need is set by your weight and goal. As general guidelines, maintenance calls for about 1.2 grams of protein per kilogram, muscle growth 1.6–2.0 grams, and during weight loss up to 2.0 grams to preserve muscle.

For example, a 75-kilogram person building muscle lands roughly between 120 and 150 grams per day.

What you enter and what you get

Enter your weight and pick a goal: maintenance, muscle growth or weight loss.

You get your daily protein target in grams, the amount per meal split across four meals, and concrete equivalents in eggs (about 6 g each) and grams of chicken (about 23 g per 100 g).

Who it is for

The tool serves gym-goers, endurance athletes and people losing weight who want to secure enough protein to support their goal.

It also helps with planning everyday meals when you want a sense of how much protein to put on your plate.

Tips

Spread your protein as evenly as possible across meals, since the body uses it more effectively than in one large serving.

The figures are general recommendations. Individual needs depend on age, training and health, so use the result as a solid starting point and adjust to how you feel.

🔄 Reviewed June 2026

Frequently asked questions

Cite this calculator

APACalcBrew. (2026). Protein Calculator — Daily Protein Needs. https://calcbrew.com/protein-intake-calculator

MLA“Protein Calculator — Daily Protein Needs.” CalcBrew, 2026, calcbrew.com/protein-intake-calculator.

Link to https://calcbrew.com/protein-intake-calculator. Results are estimates; cite the underlying formula or data source for academic work.

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