Calculate your daily protein needs for muscle gain. Based on body weight and training intensity. Free protein calculator. No signup required.
Protein is the most important macronutrient for building and preserving muscle — but how much do you actually need? The answer depends on your body weight, training intensity, and goals. Our calculator gives you your daily protein target plus a breakdown of how to hit it across meals with common food sources.
Sedentary adults minimum: 0.36g per lb of bodyweight (0.8g/kg) — the RDA to prevent deficiency. General fitness and health: 0.5-0.7g per lb (1.1-1.5g/kg). Muscle building: 0.7-1.0g per lb (1.5-2.2g/kg). Cutting (fat loss while preserving muscle): 1.0-1.2g per lb (2.2-2.6g/kg). Most research supports no additional benefit above 1.2g per lb for muscle building.
Highest protein per 100 calories: Chicken breast 31g protein per 165 cal, Tuna canned in water 25g per 109 cal, Egg whites 11g per 52 cal, Cottage cheese 14g per 98 cal, Greek yogurt plain 17g per 100g, Shrimp 24g per 119 cal, Tofu firm 17g per 144 cal. Protein shakes offer 25-30g per serving at 120-150 calories — convenient but whole foods should come first.
Research consistently shows 0.7-1.0g of protein per pound of bodyweight optimizes muscle protein synthesis. For a 180 lb person that is 126-180g of protein per day. Splitting this across 3-4 meals of 30-45g each maximizes muscle protein synthesis better than eating most protein in one meal.
Excess protein beyond what your body needs is either used for energy or stored as fat — it does not magically build more muscle. For healthy adults without kidney disease, high protein intake is safe. The main downside is cost and displacement of other macronutrients. People with existing kidney disease should consult a doctor about protein limits.
Less critical than total daily protein. Research shows the anabolic window (eating protein immediately post-workout) is wider than previously thought — within 2 hours of training is sufficient. What matters most is hitting your daily protein target. Having protein at each meal with at least 30-40g is more important than exact timing.
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The Protein Intake Calculator for Muscle Building — Daily Target uses the same formulas, rates, and reference data that financial planners, professionals, and government sources publish. Results are estimates intended for planning and education — for situations involving large sums or legal consequences, confirm with a qualified professional before acting.
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