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Protein Calculator

Get a daily protein target grounded in the research on fat loss and muscle retention, split across your meals, with real foods that get you there.

Units
years
kg
Goal
Resistance training
4
Daily protein target148g1.9 g per kg
Minimum125g1.6 g/kg
Upper end172g2.2 g/kg
Per meal37g× 4 meals

Why this number

In a calorie deficit, higher protein preserves lean mass and controls hunger.

What 37 g looks like

  • Chicken breast · 100 g cooked31 g
  • Greek yogurt (0%) · 170 g pot17 g
  • Eggs · 2 large13 g
  • Whey protein · 1 scoop (30 g)24 g
  • Lentils · 1 cup cooked18 g
  • Tofu (firm) · 150 g20 g
  • Tuna · 1 can (drained)25 g
  • Cottage cheese · 1 cup25 g

Where the numbers come from

The RDA of 0.8 g per kg prevents deficiency but is not optimal. A large 2018 meta-analysis found muscle gains plateau at about 1.6 g per kg in people who train, with benefit up to 2.2 g per kg. During a calorie deficit, needs rise: reviews suggest 1.6–2.4 g per kg protects lean mass, with lean, hard-training people at the top of that range. Adults over 65 need at least 1.2 g per kg to offset age-related muscle loss.

Why protein is the fat-loss macro

  • It preserves muscle, so more of what you lose is fat.
  • It is the most filling macronutrient per calorie.
  • It costs energy to digest: 20–30% of its calories are burned processing it.

Once you know your protein, the macro calculator will build the rest of the day around it.

Frequently asked questions

Is high protein bad for your kidneys?

Not in healthy adults. Multiple trials at 2–3 g per kg for months show no harm to kidney function. If you have existing kidney disease, follow your clinician’s guidance.

Does protein timing matter?

Total daily intake matters most. Spreading it over three to five meals with 25–40 g each gives a small extra benefit for muscle retention, and a protein-rich breakfast helps with hunger later in the day.

Can I get enough from plants?

Yes, with a little planning. Combine legumes, tofu, tempeh, seitan and grains, aim for the upper end of the range because plant proteins are slightly less digestible, and consider a pea or soy protein powder to make it easy.

Why does the calculator use lean mass for higher body fat?

Fat tissue does not need much protein. For people above about 30% body fat, scaling protein to total weight overshoots, so we scale to an adjusted mass instead, which gives a realistic, achievable target.

Go deeper

Mindset Eating Out and Weekends Without Derailing How to fit restaurants, takeaways and weekends into a fat-loss plan: weekly calorie budgeting, menu tactics, the drinks that hide a meal of calories, and no guilt. Nutrition On a GLP-1 Medication? Protein and Muscle Matter More, Not Less How GLP-1 medications change appetite, why under-eating protein costs you muscle, practical protein, fiber, and fluid targets, and nausea-friendly foods. Nutrition Intermittent Fasting: What the Trials Actually Show Does intermittent fasting beat ordinary calorie restriction? What controlled trials find, who it helps, who it hurts, and how to make it work with protein.

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Ethereal provides general educational information and estimates only. It is not medical advice and does not replace an assessment by a doctor or registered dietitian. Do not use it if you are under 18, pregnant, or have a history of disordered eating without professional guidance. Read the full disclaimer.