Find your optimal daily protein target based on your body, goals, and activity level.
Quick Answer:Most adults need 0.8-1.4g of protein per pound of body weight daily, depending on goals and activity. Enter your details below for a personalized recommendation.
Daily Protein Target
Calculating... grams per day
Per Meal (3 meals)
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Per Meal (4 meals)
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Weekly Total
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Protein per lb
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Recent 2025-2026 research confirms that protein timing matters less than total daily intake. Focus on hitting your daily target first, then optimize meal distribution. Aim for at least 20-40g per meal to maximize muscle protein synthesis. For adults over 50, slightly higher intakes (add 10-20%) help offset age-related muscle loss.
For muscle building, research consistently supports consuming 1.0-1.4 grams of protein per pound of body weight per day. This calculator uses 1.2g/lb as the base multiplier for muscle building, then adjusts for your activity level. More active individuals need more protein to support recovery and muscle protein synthesis.
If you know your body fat percentage, calculating based on lean body mass is more accurate, especially for individuals with higher body fat. This calculator will use lean mass when body fat percentage is provided, and estimates based on total body weight otherwise. For most people within a normal body composition range, the difference is modest.
Research suggests that spreading protein intake across 3-5 meals optimizes muscle protein synthesis. Each meal should contain at least 20-40g of protein to trigger a meaningful anabolic response. If your daily target exceeds 150g, splitting into 4 meals can make each serving more manageable and improve absorption. This calculator provides both 3-meal and 4-meal breakdowns.