Protein Intake Calculator
Find your ideal daily protein intake based on lean body mass and fitness goal — maintaining, cutting, bulking, or athletic performance.
Reviewed for accuracy by Marcus Webb and the Blueprint Dynamics editorial team (last updated July 2026). Our calculators use primary-source formulas and are cross-checked against IRS publications, Fannie Mae guidelines, and Federal Reserve data. Learn more about our methodology.
Daily protein target based on lean body mass and fitness goal
Daily Protein Target
103–133g
Sedentary to lightly active • ~472 calories from protein
High-protein food sources
To hit 118g/day you need roughly 5 palm-sized servings of protein-rich food.
How much protein do you actually need?
The RDA of 0.36g per pound (0.8g/kg) is the minimum to prevent deficiency in sedentary adults — it is not the recommended intake for performance, muscle building, or preservation of lean mass during weight loss. This is a common and consequential misunderstanding. The RDA represents the floor, not the optimum. For anyone who exercises regularly, is trying to lose weight, or is over 50 (when muscle loss accelerates), the research strongly supports higher targets.
Evidence-based protein targets by goal
Muscle building (bulking): 0.7–1.0g per pound of body weight. A 180 lb person needs 126–180g of protein daily. Fat loss (cutting): protein needs actually increase during a deficit because the body tends to break down muscle for energy when calories are restricted. Target the higher end of the range, 0.8–1.2g per pound of current body weight. Maintenance: 0.6–0.8g per pound covers most active adults. Older adults (50+): research on sarcopenia (age-related muscle loss) suggests 0.7–0.9g per pound regardless of training status to preserve lean mass. Endurance athletes: often underestimate protein needs; 0.6–0.8g per pound is appropriate even without a muscle-building goal, because running and cycling cause muscle protein breakdown that requires dietary protein to repair.
Protein timing and distribution
Total daily intake matters most, but distribution has a meaningful secondary effect. Muscle protein synthesis (MPS) is maximally stimulated by approximately 30–40g of high-quality protein per meal, with response diminishing above this threshold. Eating 150g in one meal doesn't produce triple the MPS of 50g — the body has a ceiling per-meal. Distributing protein across 3–5 meals of 30–50g each produces more total daily MPS than front- or back-loading the same amount. Post-workout protein within 2 hours provides a modest benefit, but the effect size is small if total daily protein is adequate — "get your protein in today" matters far more than precise timing.
Protein quality and complete vs. incomplete proteins
Complete proteins contain all nine essential amino acids in adequate quantities: meat, poultry, fish, eggs, dairy, soy, and quinoa. Incomplete proteins are low in one or more essential amino acids: most legumes (low in methionine), grains (low in lysine), and most vegetables. For omnivores hitting a high protein target, amino acid quality is rarely a concern. Plant-based eaters should combine protein sources across meals to cover all essential amino acids — rice and beans together form a complete profile, as does hummus with whole grain pita. Leucine content is particularly important for MPS; animal proteins, soy, and lentils are high in leucine compared to most other plant proteins.
High-protein foods and practical hitting targets
High protein-per-calorie foods: chicken breast (31g per 100g, 165 cal), canned tuna (25g per 100g, 116 cal), Greek yogurt (10g per 100g, 59 cal), cottage cheese (12g per 100g, 98 cal), eggs (6g each, 78 cal). Protein shakes are an efficient tool for hitting targets — whey protein provides 20–25g per scoop at 100–130 calories. For a 180 lb person targeting 160g/day: 3 meals each with 40g of protein + one shake covers the target without excessive meal planning.