Free Protein Calculator — Daily Protein Target by Goal
Get your science-backed daily protein target for cutting, bulking, body recomposition, or maintenance. Calculated from your bodyweight and goal. Free, no signup required.
Want this as a daily protocol?
Protokl builds personalized workout and nutrition plans around your body composition, goals, and experience level. Science-backed. AI-powered. Syncs with Apple Health.
Get Protokl →Protein Targets by Goal
| Goal | Target | Rationale |
|---|---|---|
| Cut | 1.0g / lb | Maximizes muscle preservation in a deficit |
| Bulk | 0.8g / lb | Sufficient for MPS; caloric surplus is protein-sparing |
| Recomp | 1.0g / lb | High protein drives simultaneous muscle gain and fat loss |
| Maintain | 0.8g / lb | Maintains lean mass at maintenance calories |
High-Protein Foods: Quick Reference
Hit your daily target by combining several high-quality protein sources throughout the day.
| Food | Serving | Protein |
|---|---|---|
| Chicken Breast (cooked) | 100g (3.5 oz) | 26g |
| Lean Ground Beef (cooked) | 100g (3.5 oz) | 26g |
| Eggs | 1 large egg | 6g |
| Greek Yogurt (non-fat) | 170g (6 oz) | 17g |
| Cottage Cheese (low-fat) | 100g | 14g |
| Whey Protein Powder | 1 scoop (~30g) | 24g |
| Salmon (cooked) | 100g (3.5 oz) | 25g |
| Tuna (canned in water) | 100g | 24g |
Related Tools
Frequently Asked Questions
How much protein do I need to build muscle?
Research consistently shows that 0.7–1.0g of protein per pound of bodyweight (1.6–2.2g/kg) is sufficient for maximizing muscle protein synthesis. During a caloric surplus (bulking), 0.8g/lb is enough since the extra calories provide a protein-sparing effect. There is little evidence that going above 1.0g/lb produces additional muscle gain in natural trainees.
Should I eat more protein when cutting?
Yes. When in a calorie deficit, higher protein intake (1.0g/lb) is critical for preserving lean muscle mass. The body becomes more likely to catabolize muscle for energy during a deficit, so extra protein provides the amino acid substrate needed to maintain muscle. High protein also increases satiety and has a higher thermic effect, making it easier to adhere to a deficit.
Can you eat too much protein?
For healthy adults, consuming up to 2.5g/kg (roughly 1.1g/lb) of body weight is well-tolerated and has no demonstrated harm to kidney function in people without pre-existing kidney disease. Beyond that range, excess protein is simply oxidized for energy with no additional muscle-building benefit — and you are spending calories on protein that could go toward carbs or fat. Staying at 0.8–1.0g/lb covers the evidence-based optimum.
Does protein timing matter?
Total daily protein is more important than timing, but spreading intake across 3–4 meals optimizes muscle protein synthesis. Each meal should contain at least 20–40g of protein to maximally stimulate MPS. A pre- or post-workout meal with sufficient protein (30–40g) supports recovery, but the anabolic window is wider than commonly believed — within a few hours of training is sufficient rather than immediately after.
What are the best protein sources?
Complete proteins containing all essential amino acids are most effective for muscle building. Top sources include chicken breast (~26g/100g cooked), lean ground beef (~26g/100g), eggs (~6g each), Greek yogurt (~17g/170g serving), cottage cheese (~14g/100g), whey protein (~24g/scoop), and salmon (~25g/100g). For plant-based options, tofu, tempeh, edamame, and lentils combined with other legumes or grains can meet essential amino acid requirements.