Here's a sample High Protein meal plan with daily averages of 1402 Calories, 104g protein, 65g fat, and 111g carbs (83g net carbs). A person requires 2000 calories a day.During the day, they eat an allowance of 40% Carbohydrates, 30% Protein, and 30% fat. Eating higher protein can help preserve muscle while you’re in a calorie deficit. Reduce body fat while preserving muscle Some of these amino acids can be produced naturally in the body, but essential amino acids, the ones that actually drive muscle protein anabolism, must come from dietary protein intake. If you’re training consistently and want to achieve muscle growth, fat loss, and better recovery, one gram of protein per pound of body weight is your number. Guys, if your daily protein intake isn’t dialed in to your body composition goals and activity level, you’re sabotaging muscle protein synthesis and slowing down recovery. Body Information Fiber, which consists of undigestible carbohydrates, contributes minimally to thetotal energy content, but its weight is included in the total carbohydrate content. This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like. Generate a customizable version with option 1 or follow the sample plan (though the calories in the sample plan can't be adjusted). With a free account, you can customize your preferences, track your intake, create recipes, and much more. Looking to lose weight with a 1400 calorie meal plan? Macronutrient Calculator When whole foods aren’t enough, supplements like whey protein, casein, and plant-based protein powders can help meet your needs. Protein plays a crucial role in preserving muscle strength, bone health, and immune function in older adults. By selecting a goal in our calculator, you receive recommendations customized to your aspirations. Your protein needs vary depending on your fitness objectives. Instead, aiming for higher protein daily intakes ensures that your body prioritizes fat burning while protecting your muscle while doing strength training or cardiovascular training. These are called complementary proteins and they’re the best way to get your daily protein intake needs met through vegetarian protein sources. This is especially important if you’re training hard or in a calorie deficit, where muscle loss can occur if protein intake isn’t sufficient. One gram of protein per pound of body weight is enough to maximize muscle repair, fat loss, and strength gains, but not so much that you’re overloading your system with protein you don’t need. Consuming 0.8 grams of protein per pound of body weight per day is the least amount of protein you should eat to build muscle, avoid losing muscle and keep your body functioning properly. Protein can make up 10% to 35% of your daily calories, depending on your goals. Protein isn’t one-size-fits-all—it depends on your body weight, lifestyle, and goals. Protein isn’t just for bodybuilders. Your body’s protein needs aren’t one-size-fits-all. As we age, maintaining muscle mass and overall health becomes increasingly important. Embarking on a weight loss journey involves more than just cutting calories; it’s about making smart nutritional choices that support your goals. The result is your Total Daily Energy Expenditure (TDEE), which indicates how many calories you need each day to maintain your current weight. Protein provides the amino acids necessary for repairing and building muscle tissues, especially after intense workouts (2). Understanding and monitoring your protein intake can significantly impact your health and fitness journey. This protein calculator is based on scientific training studies and meta-analyses investigating the effect of different protein intakes on body composition. Distribute your protein intake evenly throughout the day, consuming protein-rich meals or snacks every 3-4 hours to optimize muscle protein synthesis. Yes, by consuming a variety of plant-based proteins and combining different sources to ensure all essential amino acids are included. Your ideal daily protein intake depends on factors like age, activity level, and fitness goals. A 2019 meta analysis supports the "efficacy and safety of whey protein supplements as an ergogenic aid on athletes' sports performance and recovery." First of all, one needs adequate caloric intake corresponding to their exercise level. However, each person is different - with a specific health condition and fitness goals and your diet should be decided on accordingly, taking all factors into consideration. If the recommendation produced is lower than the recommended minimum, then you may need to reconsider your diet, especially if you plan to adhere to it for a longer period of time. This protein calculator estimates your total daily energy expenditure (TDEE) and then calculates a percentage of it, depending on the selected protein percent of your total calorie intake. Here’s a free tool to calculate your daily protein requirements and some inspiration for working this key macronutrient into your diet. Benefits aside, it’s not always easy to know how much protein you should be getting each day, partly because the dietary recommendations vary based on age, sex, weight, and activity levels. Supports Healthy Aging A rule of thumb is to aim for a 10% higher protein intake on a vegetarian diet to compensate for lower levels of essential amino acids. If you have a high lean body mass, low body fat, or are in a large caloric deficit, a protein intake of up to 2.7 g/kg might be beneficial.5 When you are in a caloric deficit, a high-protein diet makes you lose more fat and maintain muscle mass. This is why 0.8g per pound of body weight is the bare minimum if you are training to build muscle or want to keep your muscle from wasting away. Your body is constantly breaking down and rebuilding muscle even if you’re not lifting weights. Use this protein intake calculator to figure out your daily requirements and start making real progress. The fact is you need adequate protein intake from the right sources, in the right doses of protein, spread out throughout the day. Fill out the details in the daily Protein Calculator below based on your current stats and activity level to determine your ideal protein intake in grams. How Can I Increase My Protein Intake? To build muscle, age healthfully, and keep your blood sugar levels stable, you’ll need more than that.If you’re training like an athlete, recovering like an athlete, and performing like an athlete, your protein intake needs to match your output.This protein calculator is based on scientific training studies and meta-analyses investigating the effect of different protein intakes on body composition.Yes, the interactive charts visualize your personalized protein needs based on scientifically backed calculations, helping you understand and track your intake.And if you’re not getting enough of these amino acids, your muscles won’t grow.For a quick and effective way to hit your leucine target, whey protein supplements offer one of the fastest-digesting and most bioavailable sources, making them a solid post-workout choice.Whether you’re trying to lose fat, build muscle, or just maintain strength, protein should always be a priority.Distribute your protein intake evenly throughout the day, consuming protein-rich meals or snacks every 3-4 hours to optimize muscle protein synthesis. The Recommended Dietary Allowance (RDA) for protein only 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. If you are an athlete, looking to increase your muscle mass, simply eating high-protein foods won't help. Amino acids degrade continually and adequate intake is still necessary for replacements, which is one more reason to use a protein intake calculator to estimate an adequate level of protein in your food regime. PROTEIN BURNS MORE CALORIES Don’t have a fully fleshed out nutrition and fitness program that can help you achieve the weight loss or weight gain you’re after? Stop guessing, start tracking, and spread your intake throughout the day to maximize muscle growth, strength, and performance. It’s essential for fat loss, recovery, and performance. Your body has a limit on how much protein it can use for muscle growth at any given time. Make sure you’re getting a steady protein supply throughout the day. Here are some foods and the protein content of each, per the U.S. Protein is also increasingly found in prepackaged foods — not only protein bars and powders, but products like cereals and pancake mixes, too. “That’s about double the recommended dietary allowance,” says Jackson Blatner. “This number is often misinterpreted as a recommended optimal intake,” says Jackson Blatner. Just follow the prompts for a personalized recommendation to support muscle, metabolism, and overall health. Protein calculator When paired with resistance training, protein also helps build muscle and strength. Use our free protein calculator to determine how much of this key macronutrient you need to help achieve your weight loss and health goals. An alternative way to calculate your protein need is to consider roughly what your ideal body weight is (at a healthy body fat percentage) and multiply that by 1.6 g/kg. To maintain their caloric goal, they would need to adjust their intake of other macronutrients or increase their physical activity to accommodate the excess. Join The Protein Playground mailing list for delicious high-protein recipes, nutrition tips, fitness motivation, and special offers! Support muscle growth and recovery Professional or high-intensity training Building muscle requires a combination of resistance training and adequate protein intake to repair and grow muscle tissues. Protein plays a pivotal role in weight loss by promoting satiety, preserving lean muscle mass, and boosting metabolism. Learn exactly how much protein you need each day to stay healthy, lose weight, tone up, or build muscle with our free and easy-to-use Protein Calculator. You can use a daily protein calculator like this one to make sure you’re getting enough. Plenty of research shows that even daily diets with two-to-three times the recommended protein intake have no negative effects on kidney function in healthy adults. To calculate your calorie needs, you have to enter age, gender, height, weight and activity level (includes exercise and other physical activity), which are all needed for the estimation. Reyna Franco is a registered dietitian-nutritionist, certified specialist in sports dietetics, certified personal trainer, and a diplomate of the American College of Lifestyle Medicine. Meet Anna, a Nashville, Tennessee–based registered dietitian on a mission to make healthy eating easier — from simple food swaps to grocery shopping hacks and more. Try to get about 20 g to 40 g of protein at each meal while being mindful of portion sizes. A good rule of thumb is to try to eat about 20 g to 40 g of protein in every meal, says Jackson Blatner. Our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. For healthy individuals, a high-protein diet is generally safe. Yes, the interactive charts visualize your personalized protein needs based on scientifically backed calculations, helping you understand and track your intake. A slow-digesting protein like casein before sleep can support muscle recovery overnight. Consuming protein within 30 minutes after exercise can enhance muscle repair and growth. Proteins are made up of smaller units called amino acids. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Jeff Cavaliere is a Physical Therapist, Strength Coach and creator of the ATHLEAN-X Training Programs and ATHLEAN-Rx Supplements. Check out our ATHLEAN-X programs to see which is the best fit for your goals and fitness level. Now that you know exactly how much protein you need and where to get it, the only thing left to do is to make it happen. If you enjoy eating a lot of protein and have room for it in your diet, there is currently no evidence to suggest it might be harmful. To lose weight, you will have to consume fewer calories than you expend. In reality, that is actually the most common result in training studies where you have the participants strength train, but don’t change anything about their diets. There’s no one-size-fits-all when it comes to protein requirements; your target goal will vary based on factors such as your weight, age, and activity levels. You can find protein in animal sources (including meat, fish, and eggs) and plant sources (such as soy, beans, legumes, nuts, and some grains). To build muscle, age healthfully, and keep your blood sugar levels stable, you’ll need more than that. Yet there’s a common misconception that the RDA is the exact amount we should consume — in fact, this is the minimum amount of protein the body needs to perform its basic functions. Distribute your protein intake evenly throughout the day to maximize muscle protein synthesis. If you’re happy with your current body composition, maintaining your protein intake is key to sustaining your health and fitness levels. Toning up involves reducing body fat while maintaining or slightly increasing muscle mass to enhance muscle definition. You can then use this data to determine whether you want to make changes to your protein intake to help support gaining muscle mass or losing body fat. The generally recommended daily protein intake is 0.9 grams per kilogram of body weight for adolescents and 0.8 grams per kg of body weight for adults (~0.0145 oz per lb and ~0.013 oz per lb). Aim for the recommended daily protein intake for muscle gain, which is around 1.6–2.2 g of protein per kg of body weight or 0.7–1 g per pound of body weight. Muscle growth happens when muscle protein synthesis (MPS) outpaces muscle protein breakdown (MPB). Your body burns calories digesting food, but not all nutrients require the same effort. Let’s start with burning fat and how protein can help. Without the right grams of protein per meal, your recovery slows down, leaving you sore, weak, and stuck in a cycle of frustration. For example, if you weigh 180 lbs, your high protein target is 216g per day (180 x 1.2). A scoop of whey protein powder? Grabbing a protein shake after your workout? And if you think you are, you’re probably wrong. Most people aren’t eating enough protein. Our online calculators, converters, randomizers, and content are provided "as is", free of charge, and without any warranty or guarantee. Taken together, we recommend consuming at least 1.6 g protein per kg body weight and day to maximize your muscle growth. We know that strength training increases our protein needs for the following day or so, meaning that if you work out on most days, your optimal protein intake is slightly higher. But your muscle mass, activity level, caloric intake, and many other factors affect your protein requirement. No further effect on muscle gain was seen from protein intakes higher than 1.6 g/kg/day for either trained or untrained participants. For those focusing on a high-protein diet, this calorie target can support your goals by providing nutrient-dense meals that prioritize protein intake. Protein and fat are necessary nutrients.Warning messages are given if the protein goes below 38 grams, or if the lipids go below 15 grams.Choosing a goal tailors the protein intake to support your objectives, whether it’s losing weight, building muscle, toning up, or maintaining your current state.If you want to maximize muscle growth, performance, and recovery, 1.2 grams of protein per pound of body weight is your target.The result is your Total Daily Energy Expenditure (TDEE), which indicates how many calories you need each day to maintain your current weight.Don’t have a fully fleshed out nutrition and fitness program that can help you achieve the weight loss or weight gain you’re after?Try to get about 20 g to 40 g of protein at each meal while being mindful of portion sizes.Tissue synthesis (anabolism) accounts for more than 30% of protein intake early on in life, but the percentage declines with age.Hitting the leucine threshold is key for maximizing muscle protein synthesis, and the best way to do that is by prioritizing high-leucine protein sources. The recommended daily allowance (RDA) for protein is 0.8 grams (g) per kilogram (kg) of body weight, which works out to 0.36 g per pound. If you are currently overweight or obese, you don’t need as many grams of protein per kilogram of body weight, because it is your lean body mass that determines your protein need. A high-protein diet will maintain (or increase) your muscle mass during a diet, as well as maintain your resting metabolism and keep you more full. If you want to focus more on losing fat, you should lower the total calories you eat in a day. While some argue that it is impossible to build muscle and lose fat at the same time, this is far from the truth. Let’s address some of the most common questions regarding protein intake. In practice, however, as long as there is some variety in your diet, you will probably get all the essential amino acids you need even on a vegetarian or vegan diet. The confidence interval that covered the minimum protein requirements to maximize muscle gains for 97.5% of all the participants was 2.2 g protein per kg per day. “Protein can help us lose weight because it boosts satiety and lowers cravings,” says Dawn Jackson Blatner, RDN, Chicago-based author of The Flexitarian Diet and The Superfood Swap. Protein is one of the building blocks of life. There is currently no known upper limit of protein at which it is no longer safe to consume for healthy persons. Generally speaking, foods that come from the animal kingdom are the ones with the most high-quality protein. For more examples, check out our full list of the best protein foods. Find your ideal protein intake based on your profile Many snacks and bars marketed as “easy protein snacks” contain hidden sugars, fillers, or incomplete protein sources that don’t actually satisfy your body’s needs. On a 2,000-calorie diet, that’s 50 to 175g of protein per day. Without enough protein, your body can break down muscle, slow your metabolism, and leave you feeling tired or constantly hungry. Ready to optimize your protein intake? Relying on the daily dietary allowance?Protein is one of the building blocks of life.Here's a sample High Protein meal plan with daily averages of 1402 Calories, 104g protein, 65g fat, and 111g carbs (83g net carbs).Eating higher protein can help preserve muscle while you’re in a calorie deficit.Most people have no clue how much protein they actually need.Maximize your gains and build the body you want with our guide on the best exercises for every muscle group.Complete proteins contain all nine essential amino acids and are typically found in animal products like meat, poultry, fish, eggs, and dairy. Dumping 80 grams of protein into a single meal? For a quick and effective way to hit your leucine target, whey protein supplements offer one of the fastest-digesting and most bioavailable sources, making them a solid post-workout choice. Not all protein supplements and food sources stimulate MPS equally. To repair and build them back stronger, you need enough protein to stimulate MPS while minimizing MPB. Every time you train, especially with whole-body resistance exercise, your muscles experience microtears. Aim for grams of protein per meal (9). Your BMR represents the number of calories your body needs at rest to maintain vital functions like breathing and circulation. Protein-rich foods help you feel fuller longer, reducing overall calorie intake and aiding in weight control (4). By combining different plant proteins (e.g., rice and beans), you can create a complete amino acid profile (1). Some provide all the essential amino acids your body needs for muscle protein synthesis, while others fall short, requiring strategic combinations to get the full muscle-building benefits. If you’re not measuring your protein per pound or per kilogram of body weight, your body composition suffers, making it harder to build strength and burn fat. Every muscle in the human body is built from amino acids, the same compounds that make up dietary protein sources. Total daily intake is important, but when you eat protein also affects muscle growth and recovery. Most plant proteins are incomplete, meaning they lack one or more essential amino acids unless you combine them properly (like rice + beans or pea + rice protein). Your body can’t store extra protein for later use, so anything beyond what it can process gets burned for energy or stored as fat instead of going toward muscle growth. It needs to be flipped multiple times a day to keep your body in a muscle-building state. Because your lean mass is what primarily determines your protein requirement, your optimal daily protein intake relative to your whole-body weight decreases if you are overweight or obese. We recommend a daily protein intake of 1.8 g/kg if you want to lose fat and maintain (or build) muscle. A systematic review and meta-analysis of 49 studies and participants found that more protein led to greater gains in muscle mass up to 1.6 grams of protein per kilogram of body weight per day.2 Proteins are a key ingredient in maintaining and increasing muscle mass. Please, note this doesn't mean non-essential amino acids are not important for the functioning of the body. Due to this variety, even one cell can contain thousands of different proteins, while a typical adult body contains approximately 50,000 different protein-containing molecules with differing biochemical functions. Animal proteins (like chicken, beef, eggs, and whey) contain all nine essential amino acids and high leucine levels, which trigger muscle growth. Whether you’re trying to lose fat, build muscle, or just maintain strength, protein should always be a priority. Instead of overloading one meal, spread your protein intake throughout the day to maximize absorption and keep muscle protein synthesis activated. To maximize muscle growth, recovery, and fat loss, spread your protein across four or five meals per day. That’s why protein intake isn’t just about total grams per day. Dietary sources of complete proteins are mainly eggs, milk, meat, fish, and poultry.Let’s start with burning fat and how protein can help.Use our calculator to get personalized recommendations based on your specific goal.Use this free protein intake calculator to find your ideal daily intake based on your weight, activity level, and fitness goals.Your body burns calories digesting food, but not all nutrients require the same effort.There is currently no known upper limit of protein at which it is no longer safe to consume for healthy persons.But before you start thinking “plant-based protein is useless,” hold up. If fat loss is your goal, increasing your daily intakes of protein can literally help you burn more calories without doing extra cardio. These powerhouse proteins contain all nine essential amino acids, the ones your body can’t make on its own but needs for muscle growth, repair, and overall performance. If you’re serious about building muscle, recovering faster, and getting stronger, complete proteins need to be a non-negotiable part of your diet. This is a minimum that you should not fall below, while the protein calculator here can estimate how much protein you will need to maintain a specific diet. You can use our protein requirement calculator to do the math for your weight with high accuracy. When considering your diet plan and protein percentage of the total calorie intake, don't forget to consult your physician if making significant changes relative to your current one. Dietary sources of complete proteins are mainly eggs, milk, meat, fish, and poultry. Tissue synthesis (anabolism) accounts for more than 30% of protein intake early on in life, but the percentage declines with age. Studies show that higher protein intakes lead to less snacking and fewer cravings, especially if you start the day with a high-protein breakfast. High-protein diets can increase calorie burn by up to 20 to 30% of total protein intake. High-protein diets don’t just help build muscle. Due to the dynamic nature of the calculations, it is better to specify 1) the amount of fiber,then the percentages of 2) protein and 3) lipids, and finally, 4) the total calories. The following calculator facilitates planning a diet. The plan comes with a full list of recipes and a grocery list for the week, so you'll know exactly what and how to eat to hit your protein goal every day. Our planner is designed to help you reach your weight loss goals by providing balanced, nutrient-dense meals that keep you satisfied. By that math, an adult who weighs 150 pounds would need to eat about 56 g of protein per day. Along with carbohydrates and fat, it’s one of the three main macronutrients that our body needs to survive. It’s also one of the building blocks of a healthy diet. Discover how much protein you should consume each day based on your body weight, activity level, and goals. Incomplete proteins lack one or more essential amino acids and are usually plant-based, such as grains, legumes, and nuts. Complete proteins contain all nine essential amino acids and are typically found in animal products like meat, poultry, fish, eggs, and dairy. If you’re not eating enough high-quality protein, you’re slowing your gains, stalling fat loss, and wrecking recovery. Strength training breaks muscle fibers down, and protein rebuilds them bigger and stronger but only if you’re eating enough of it, at the right times. That means when you eat protein from plant or animal sources, your body burns more calories just by processing it compared to carbs or fats. If you’re trying to lose weight but cutting back on protein, you’re making fat loss harder than it needs to be. Complete proteins are essential for building and repairing muscle because they stimulate muscle protein synthesis (MPS), the process responsible for muscle growth and recovery. Losing weight isn’t just about shedding body fat. By prioritizing complete proteins, you enhance recovery, reduce soreness, and improve overall training performance. Without enough high-quality protein, your body struggles to repair the muscle damage caused by intense workouts, leading to slower progress and increased risk of breakdown. Sure, looking at the total grams of protein in your diet is important but not at the cost of ignoring protein quality. Not all protein sources fuel muscle growth the same way. For most people, 1.6–2.2g of protein per kg of body weight is ideal for muscle growth. Whether you’re trying to build muscle, lose weight, or just stay healthy, this tool is built to guide you. So if you’re 160 lbs and working out regularly, your daily protein target could be anywhere from 96g to 160g. But if you're active, strength training, trying to lose fat, or build muscle, your needs go way up. They depend on your weight, activity level, age, and goals—whether you're trying to build muscle, lose fat, or simply maintain your health. Without adequate protein intake, you’ll be stuck spinning your wheels with lifting, dieting, and still wondering why you’re not seeing results. If you’re training like an athlete, recovering like an athlete, and performing like an athlete, your protein intake needs to match your output. If you want to maximize muscle growth, performance, and recovery, 1.2 grams of protein per pound of body weight is your target. If you’re not training hard, you don’t need a ton of protein, but you still need enough to prevent loss of muscle. For those focusing on a high-protein diet, this calorie target can support your goals by providing nutrient-dense meals that prioritize protein intake.Protein isn’t just for bodybuilders.Use the higher end of the range if you’re consistently training hard, older than 40, or in a calorie deficit.Amino acids degrade continually and adequate intake is still necessary for replacements, which is one more reason to use a protein intake calculator to estimate an adequate level of protein in your food regime.If you want to be on the safe side of building muscle, that is what you should aim for.Aim for the recommended daily protein intake for muscle gain, which is around 1.6–2.2 g of protein per kg of body weight or 0.7–1 g per pound of body weight.So, if you’ve been holding back on protein because of this myth, stop.Maybe you’re eating a “high-protein diet.” Well, that’s a decent start.Embarking on a weight loss journey involves more than just cutting calories; it’s about making smart nutritional choices that support your goals. Hitting the leucine threshold is key for maximizing muscle protein synthesis, and the best way to do that is by prioritizing high-leucine protein sources. The amino acid leucine acts as the trigger, telling your body to start repairing and building muscle. Fail to hit your amino acid requirements, and your body starts breaking down muscle tissue instead of building it. Spacing out your protein from plant or animal-based sources over several meals maximizes muscle retention and keeps hunger low. When you eat protein matters, especially for fat loss. Maybe you’re eating a “high-protein diet.” Well, that’s a decent start. This may not be true if you are training hard while limiting your food intake in order to remain in a certain competition-level weight category (as in boxing, wrestling, etc.). So, you will burn your proteins before they can participate in muscle development. Maximize your gains and build the body you want with our guide on the best exercises for every muscle group. The Best Exercises For Every Muscle GroupMaximize your gains and build the body you want with our guide on the best exercises for every muscle group. No adverse consequences (including cancer, kidney disease, kidney stones, and osteoporosis) of high protein intakes have been identified.1 As previously mentioned, around 1.8–2.7 g/kg (0.8–1.2 g/lb) is a good daily protein target in this case. But of all the macronutrients (carbs, fat, and protein) you eat, protein is the most important one to maintain a high enough intake of. For the already lean person with a lot of muscle and low body fat percentage, a much higher daily protein intake is recommended to minimize muscle loss while losing the last few pounds of fat on your diet. On a weight-loss diet, a high protein intake makes you lose more fat and retain more muscle mass. In this case, you could probably benefit from a slightly higher total protein intake, upwards of 1.8–2.7 g/kg, especially if you’re already at a low body fat percentage or have a lot of lean muscle mass. If you’re cutting weight, higher protein intake helps preserve muscle mass, keeps you feeling full longer, and boosts calorie burn through the Thermic Effect of Food (TEF). All of them are essential in maintaining a healthy life and good exercise condition, but different diets and different goals will call for a different percentage of proteins. The tool will display the amount (in ounces or grams) and caloric equivalent of the proteins you need to eat per day. Finally, enter the percentage of total calories that you want to consume in proteins - you can check a list of proteins in common diets below. It’s the raw material your body needs to build and repair muscle mass, burn body fat, and support physical performance. Use a protein intake calculator to make sure you’re getting enough every day. That’s not the best measurement for adults trying to build muscle mass or drop body fat without sacrificing hard-earned lean mass. If you are overweight and obese and want to focus on losing weight, I recommend a daily protein intake of 1.2–1.5 g/kg or 0.5–0.7 g/lb. To enhance this effect, you should make sure to meet your daily protein needs, which you can calculate with the protein intake calculator at the beginning of this article. So, if you’ve been holding back on protein because of this myth, stop. The myth that protein “damages” your kidneys comes from misinterpreted studies done on people with kidney issues, not healthy individuals. Unless you have pre-existing kidney disease, eating high amounts of protein is perfectly safe and won’t cause health issues. If you’re making these mistakes, you could be slowing your progress, wasting money, or even sabotaging your gains. When you train hard, your body demands higher doses of protein to repair the muscle damage caused by exercise. And if you’re not getting enough of these amino acids, your muscles won’t grow. If you’re pushing your body to the limit, your protein needs go up. This suggests that the more trained you are, the more critical it becomes to eat enough protein to build muscle. That is almost a pound of extra fat-free mass gained and a pound of fat lost, just by eating slightly more protein. As of yet, there is no known harmful upper limit for protein intake.1 Most people obsess over hitting their daily protein goal but completely ignore how they spread it throughout the day. You can train as hard as you want, but without the right protein intake, your muscles won’t grow. This is why lower-protein diets are a bad strategy for fat loss. This is the gold standard for protein intake. But without enough protein, that rebuilding process slows down, and over time, you lose muscle instead of maintaining it. Pick the right category below, multiply the number by your body weight (in pounds), and you’re done. Keep in mind that not all dietary protein sources are created equal. Use this free protein intake calculator to find your ideal daily intake based on your weight, activity level, and fitness goals. At a minimum, adults need about 0.36 grams of protein per pound of body weight to prevent deficiency and avoid muscle loss. Choosing a goal tailors the protein intake to support your objectives, whether it’s losing weight, building muscle, toning up, or maintaining your current state. Spreading your intake across four or five meals and prioritizing pre- and post-workout protein ensures your body stays in an anabolic (muscle-building) state all day. This is called the Thermic Effect of Food (TEF), and protein has the highest TEF of any macronutrient. They’re one of the most effective ways to burn fat faster, stay full longer, and keep your metabolism running high. By pairing the right plant-based foods together, you can fill in the gaps and create a complete amino acid profile, one that actually supports muscle repair and growth. But before you start thinking “plant-based protein is useless,” hold up. Most people have no clue how much protein they actually need. However, there is some support that the now common practice of eating and drinking predigested protein in the form of shakes, powders, pills or bars might assist in muscle growth, especially whey protein. In fact, proteins that are not immediately needed will be transformed or discarded. Eggs should be noted for providing the optimal mixture of essential amino acids. The remaining 12 are non-essential amino acids. Learn about the foods you're eating and keep your calories within your daily budget. Depending on your fitness goals, physical activity levels, and current body type, adjust your daily intake of protein and calories accordingly. In addition to keeping your muscle and burning your fat, a high protein intake will also help maintain a higher basal metabolic rate. Despite consuming 400 calories more per day on average, the high protein group lost more fat than the low protein group – and built more muscle at the same time. There’s a lot of bad advice out there when it comes to protein. Not as effective as spacing out smaller doses over the course of the day. Anything less, and you’re not getting the full benefit. Not all protein is created equal. Always consult a healthcare professional before making any changes to your diet or exercise routine. We use only credible and peer-reviewed sources to support the information we share in our articles. Use our calculator now and take control of your nutrition journey! Supplements can help meet your needs if you struggle to get enough protein from food alone. Try Easy Protein today, full backed by our Easy Protein™ Taste & Try Money Back Guarantee! It’s protein that actually fits your life. Protein options that are easy to digest and don’t leave you bloated like - whey protein. This is the tried-and-true standard used by bodybuilders, athletes, and anyone who wants a lean, muscular physique without the guesswork. Remember that this is the absolute floor for muscle building or maintenance. This guidance on protein needs is just not enough protein for serious muscle gains. Relying on the daily dietary allowance? If you are very lean or muscular or simply want to be on the safe side, we recommend that you increase that to 2.2 g/kg/day. The trained participants did, however, see greater effects from eating enough protein than the untrained participants did. Note that these numbers are minimum protein recommendations and that nothing bad happens if you exceed them, as long as you still hit your other nutritional and caloric goals. If you’re relying on plant-based protein, mix and match common foods to get the full muscle-building benefits and optimal health. Every intense workout creates microtears in your muscles and protein is the building block your body uses to repair and grow them stronger. For example, if you weigh 180 lbs, your recommended daily protein target is 180g per day (180 x 1.0). For example, if you weigh 180 lbs, your minimum daily protein target is 144g per day (180 x 0.8). But are you tracking grams of protein per pound of body weight? Research shows you need 2.5 to 3 grams of leucine per meal to fully activate MPS. It’s about keeping lean muscle intact. Protein is the most satiating macronutrient, meaning it keeps you full longer than fats or carbs. If you’re constantly starving, sticking to a caloric deficit becomes a nightmare. Protein and fat are necessary nutrients.Warning messages are given if the protein goes below 38 grams, or if the lipids go below 15 grams. This pre-made PDF plan (1475cals, 131g protein, 80g net carbs, 62g fat 19g fiber per day) cannot be customized. 120g is a moderate level of protein intake and is suitable for any number of fitness goals. Consuming too much protein is not harmless, too, as this would put a strain on your liver and kidneys, which will struggle to process and excrete the excess. They can be synthesized from the body itself in normal quantities to support life. Essential amino acids are indispensable as they must be ingested through food. Whole foods should be your primary protein source. Use our calculator to get personalized recommendations based on your specific goal. Combine protein with carbohydrates for optimal recovery. If you strength train but maintain your caloric intake, you will gradually gain muscle and lose body fat. Animal protein sources are typically the ones containing the highest amounts of essential amino acids. A protein intake of 1.2 g/kg is likely enough to maximize muscle growth in a caloric balance. When you eat sufficient amounts of protein, you build more muscle while minimizing fat gain. Most of it is located within skeletal muscle mass. Our protein calculator is here to help you estimate how much protein-rich food you need to eat to fulfill your diet plan. We use only trustworthy sources, including peer-reviewed research, certified health and weight loss experts, people with lived experience, and information from top institutions. Maximize your gains and build the body you want with our guide on the best exercises for every muscle group. Losing fat while keeping your muscle means that you’ll improve not only your health but also your looks. Again, that was on average; the 95%-confidence interval landed on 2.2 g protein per kg on a daily basis. If you want to be on the safe side of building muscle, that is what you should aim for. This was the mean amount of protein necessary to maximize muscle growth for the participants in these 49 studies. Let’s go over the assumptions the calculator makes, including the sources. Think of protein as the building block of your body, working tirelessly to keep you strong and healthy. Developed using scientifically backed research and following guidelines from the CDC and ADA, we simplify understanding your daily protein needs. His programs produce “next level” achievements in muscle size, strength and performance for professional athletes and anyone looking to build a muscular athletic physique. In most cases, the increased food intake needed to sustain an athletic, weight-lifting, resistance training or endurance training should be enough to maintain adequate protein levels in the body. If the intake is insufficient during intense training even augmented protein intake may not be enough to maintain the proper balance of nitrogen since a disproportionate percentage of dietary protein will be catabolized to account for the energy deficit. While previously there were concerns related to too high doses of daily protein intake, current research proves the safety and efficacy of protein in general and whey protein in particular 2,3,4,5. Despite being key for muscle building, simply eating a lot of protein will not automatically result in muscle gains, so don't opt for a diet with a very high protein percentage when using the protein calculator thinking that you will become the Hulk. Unlike carbs and fats (lipids), proteins are not "stored" in reservoirs in the body, instead they are only found as tissue building blocks, plasma membranes and internal cellular material. Every time you eat a protein-rich meal, you turn on MPS, the process that builds and repairs muscle. Your body can only use so much protein at a time for muscle growth. Animal proteins like chicken, beef, eggs, and whey naturally contain higher levels of leucine, making them the most efficient options for muscle growth. Eating twice the protein doesn’t mean twice the muscle. If you’re only eating protein in one or two big meals, you’re leaving gains on the table. Think of muscle protein synthesis like flipping a light switch. If an individual exceeds their allocated macronutrient intake, it results in an increase in total daily caloric intake unless compensating adjustments are made. It is common for bodybuilders, sportspeople and athletes to manipulate the three macronutrients in such a way as to effect specific results in body composition while still meeting energy requirements. The macro calculator calculates the number of calories you need from Protein, Fat, and Carbohydrate. Use the higher end of the range if you’re consistently training hard, older than 40, or in a calorie deficit. High-quality protein sources (like dairy, eggs, collagen, and meat)