Skip to main content
/
protein calculatordaily protein intakeprotein per poundmuscle buildingleucine threshold
//// Health · Nutrition

Protein Calculator

Get your personalized daily protein target based on body weight and training goal — plus per-meal breakdown and leucine threshold check.

Where this fits

❤️ HealthHouseholds

This tool sits in the health domain and connects best with the next tools in that decision lane.

Healthy BMI18.5 – 24.9
Daily Calories2,000 – 2,500
Sleep Cycle90 min

Daily Protein Target

180g

1 g/lb · Strength / Hypertrophy

lbs

Targets

Daily protein
180g1 g/lb
Per meal (4 meals)
45gabove leucine threshold
Weekly total
1260g7-day target
1

Step 1 — Daily protein target

daily_g = weight_lbs × g_per_lb

= 180 lbs × 1 g/lb (Strength / Hypertrophy)

= 180g protein per day

Target: 1 g/lb — Lifting for muscle gain, 4+×/week

2

Step 2 — Per-meal target

per_meal_g = daily_g / meals_per_day

= 180g / 4 meals

= 45g per meal

45g exceeds the ~30g leucine threshold — each meal can trigger near-maximal MPS

3

Step 3 — Weekly total

weekly_g = daily_g × 7

= 180g × 7 days

= 1260g protein per week

Key insight

At 180 lbs with a strength / hypertrophy goal, you need 180g of protein daily. Split across 4 meals, that's 45g per meal — above the 30g leucine threshold for maximal muscle protein synthesis.

#ShowYourWork

Protein Sources Reference

Chicken breast (4oz)~35g
Greek yogurt (6oz)~17g
Eggs (1 large)~6g
Cottage cheese (½ cup)~14g
Whey protein (1 scoop)~25g
Salmon (4oz)~29g

You might also need

Water Intake Calculator

Calculate your daily water target based on body weight, exercise duration, and climate. Get results in ounces, liters, and cups.

Try it

BMI Calculator

Calculate your Body Mass Index, see your WHO category, and find your healthy weight range

Try it

Body Fat Calculator

Calculate body fat percentage using the US Navy circumference method. See fat mass, lean mass, BMI, and your fitness category.

Try it