Protein Calculator — Daily Protein Intake (g)

Weight (kg)

Goal

Why protein is the macro to get right

Protein does three things no other macronutrient does as well: it preserves muscle in a deficit, it is the most filling per calorie, and it has the highest thermic effect.

Muscle retention — in a calorie deficit the body will break down muscle for fuel. Adequate protein plus resistance training is what steers loss towards fat instead.
Satiety — protein suppresses appetite more effectively than carbs or fat, which makes a deficit far easier to hold.
Thermic effect — roughly 20–30% of protein calories are used digesting it, versus 5–10% for carbs and 0–3% for fat.

Recommended intakes

Situation	Protein (g/kg bodyweight)
Sedentary, general health	0.8–1.2
Recreationally active	1.4–1.6
Fat loss while preserving muscle	1.8–2.2
Muscle gain, hard training	1.6–2.2

Spread it across the day

Aim for 20–40 g per meal across three to four meals rather than one large serving. Most people find breakfast is where protein is missing.

Common sources: chicken breast (~31 g per 100 g), paneer (~18 g), lentils (~9 g cooked), Greek yoghurt (~10 g), eggs (~6 g each), whey (~24 g per scoop).

Frequently asked questions

Can too much protein damage your kidneys?

In people with healthy kidneys there is no good evidence that high protein intake causes damage, even at 2 g per kg or above. Those with existing kidney disease should follow medical advice on protein intake.

Do I need protein powder?

No. Protein powder is convenience, not necessity. It is simply a cheap, fast way to add 20–25 g when whole foods are impractical. Whole-food protein works equally well if you can hit your target.

Is plant protein as good as animal protein?

It can be, with slightly more planning. Plant sources are often lower in leucine and one or more essential amino acids, so aim for a modestly higher total intake and combine varied sources such as legumes with grains across the day.

Does protein timing matter?

Far less than total daily intake. The old 30-minute anabolic window has been largely overstated. Distributing protein reasonably evenly across meals gives a small additional benefit for muscle protein synthesis.

Related tools & guides

Macro CalculatorFull protein, carb and fat split TDEE CalculatorSet your calorie target Nutrition FAQCommon nutrition questions AI Calorie TrackerLog protein by scanning food

Start tracking with Trakon

Free on iOS and Android. GPS activity tracking, AI food scanning and progress charts in one app.

The Trakon app is listed in the stores as “DailyCal – Food Calorie Tracker”. Why?