How Much Protein Do You Really Need? Use This Calculator to Find Out

If you're still trying to hit your protein goals by guessing—or just aiming for “a lot”—you’re not alone. But whether your goal is building muscle, losing fat, improving endurance, or just staying healthy, the right amount of protein makes all the difference.

That’s why we built this protein calculator—so you can stop guessing and start fueling smarter, with science-backed recommendations based on your goal, weight, and activity level.

Why Protein Matters

Protein isn’t just for bodybuilders or athletes. It plays a crucial role in repairing muscle tissue, supporting your immune system, improving recovery, preserving lean mass, and even regulating hormones and appetite.

According to the International Society of Sports Nutrition (ISSN), protein needs are significantly higher than the outdated RDA of 0.8g/kg for most active individuals. That’s especially true if you’re training hard, trying to lose body fat, or pushing for performance gains.

Protein Recommendations Based on Your Goals

Let’s break it down:

• 🏋️ Strength & Muscle Gain: 1.6–2.2 g/kg of body weight daily
• 🚴♂️ Endurance Athletes: 1.4–1.8 g/kg daily to support recovery and amino acid oxidation
• 🔥 Fat Loss: 2.2–2.5 g/kg to preserve lean mass during a calorie deficit
• 😴 Sedentary / General Health: 0.8–1.2 g/kg just to cover basic needs

Note: These values are based on body weight in kilograms, which is why our calculator converts from pounds automatically.

When Should You Eat Protein?

While total daily intake is most important, spreading your protein out evenly across meals—especially post-workout—can enhance muscle protein synthesis. For best results, aim for:

• 📦 20–40g of protein per meal
• 💤 A slow-digesting protein (like casein) before bed if you’re training intensely
• 🔁 Consistency—hitting your daily goal every day matters more than perfect timing

What About Protein Supplements?

Whole food sources like chicken, fish, eggs, and dairy are great—but sometimes you need quick, convenient options. That’s where high-quality protein supplements shine. Our Simply Good Supplements are third-party tested, free from junk fillers, and designed to help you hit your goals without overthinking it.

Final Thoughts

Protein needs aren’t one-size-fits-all. They vary based on your body size, training, and goals. Using this calculator is the easiest way to stop under-eating protein—and start seeing results.

• 📏 Based on the latest research from the ISSN
• ⚖️ Customizes protein intake by weight and training goal
• 🥩 Helps you build muscle, lose fat, or just stay healthy