Daily Protein Intake Calculator
Find out how much protein you need each day to build muscle and support recovery.
Your Recommended Daily Protein Intake
How Much Protein Do You Need to Build Muscle?
If your goal is to build muscle, getting enough protein is one of the most important parts of your nutrition plan. Protein provides the amino acids your body needs to repair and build muscle tissue after resistance training.
A practical daily target for people who lift weights is 0.7 to 1.0 grams of protein per pound of body weight. Your exact needs depend on your training, body composition, calorie intake, and individual goals.
For example, someone weighing 200 pounds would aim for approximately 140 to 200 grams of protein per day. You can spread your protein intake across three to five meals throughout the day.
Remember that protein alone doesn't build muscle. Consistent resistance training, adequate calories, and proper recovery are also important.
Best Protein-Rich Foods for Building Muscle
Not sure how to reach your daily protein goal? Here are some common foods and their approximate protein and calorie content. Values vary by serving size, brand, and preparation method.
| Food / Serving | Protein | Calories |
|---|---|---|
| 1 Large Egg | 6g | 72 |
| Chicken Breast, 4 oz Cooked | 35g | 187 |
| Lean Ground Beef, 4 oz Cooked | 28g | 215 |
| Salmon, 4 oz Cooked | 25g | 233 |
| Tuna, 4 oz Canned in Water | 29g | 130 |
| Plain Nonfat Greek Yogurt, 1 Cup | 23g | 130 |
| Cottage Cheese, 1 Cup Low-Fat | 25g | 180 |
| Broccoli, 1 Cup Cooked | 4g | 55 |
| Black Beans, 1 Cup Cooked | 15g | 227 |
| Whey Protein Shake, 1 Scoop in Water | 25g | 120 |
Having Trouble Hitting Your Protein Goal?
Eating enough protein every day can be challenging, especially when you're busy. Protein powders and ready-to-drink protein shakes offer a convenient way to add high-quality protein to your diet without preparing another full meal.
Whether you prefer whey protein, whey isolate, clear protein, casein, or plant-based protein, Best Price Nutrition has options to help you reach your daily protein target.
SHOP PROTEIN SUPPLEMENTSThis calculator provides general nutritional estimates for healthy adults and is not a personalized medical recommendation.
