Protein Intake Calculator

Why Protein is the Most Important Macro

Protein is the only macronutrient that serves as a structural building block for your body. Every cell, tissue, enzyme, hormone, and antibody in your body is made from protein. Unlike carbohydrates and fat — which primarily serve as energy sources — protein has roles that no other nutrient can fulfil. For anyone who exercises, manages their weight, or simply wants to maintain good health as they age, getting enough protein is non-negotiable.

Research consistently shows that protein is the most satiating macronutrient, has the highest thermic effect of food (your body burns 20–30% of protein calories through digestion), and is the primary driver of muscle protein synthesis — the process by which muscle is built and maintained.

How to Use This Protein Calculator

Select your goal (Maintain muscle, Build muscle, or Cut while preserving muscle), enter your bodyweight, and choose your training intensity. Your personalised daily protein target — including a minimum, maximum, and recommended midpoint — updates instantly. The result also shows your protein in calories and how to spread it across meals.

Protein Recommendations by Goal

These ranges are based on guidelines from the International Society of Sports Nutrition (ISSN) and are consistent with the broader body of peer-reviewed sports nutrition literature.

Why Protein Needs Increase During a Calorie Deficit

One of the most counterintuitive findings in nutrition research is that protein needs are actually higher when cutting calories than when eating at maintenance. When you are in a calorie deficit, your body has less available energy and will break down muscle tissue for fuel if protein intake is insufficient. Research shows that consuming 1.8–2.4g of protein per kg of bodyweight during a deficit significantly reduces muscle loss compared to lower intakes — making high protein the most important dietary strategy during a fat loss phase.

Protein and Muscle Building

Muscle protein synthesis (MPS) — the biological process of building new muscle — is directly stimulated by two things: resistance training and protein intake. Research shows that MPS is maximally stimulated by approximately 20–40g of high-quality protein per meal, with diminishing returns above this threshold in a single sitting. This is why spreading protein intake across 3–5 meals rather than consuming it all at once is recommended for optimal muscle building.

Leucine — an essential amino acid found in high concentrations in animal proteins, whey, and soy — appears to be the primary trigger for MPS. Ensuring each protein-containing meal includes at least 2–3g of leucine is a practical strategy for maximising muscle building response.

Best Food Sources of Protein

Animal sources (complete proteins — contain all essential amino acids):

• Chicken breast — 31g protein per 100g
• Canned tuna — 26g protein per 100g
• Eggs — 13g protein per 100g (6g per large egg)
• Greek yoghurt — 10g protein per 100g
• Cottage cheese — 11g protein per 100g
• Lean beef — 26g protein per 100g

Plant sources (often incomplete — combine for complete amino acid profiles):

• Tofu — 17g protein per 100g
• Lentils — 9g protein per 100g (cooked)
• Chickpeas — 9g protein per 100g (cooked)
• Edamame — 11g protein per 100g
• Quinoa — 4g protein per 100g (cooked, complete protein)

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