# Protein Tracker - EasyProtein > Track your daily protein intake in seconds. Set a personalized protein goal, log meals from a 100+ food database, scan meals with AI, and hit your target every day. ## Site - URL: https://proteintrackers.app - Protein calculator: https://proteintrackers.app/protein-calculator - Blog: https://proteintrackers.app/blog - App Store: https://apps.apple.com/us/app/protein-tracker-easyprotein/id6793463707 ## What We Do Protein Tracker - EasyProtein is an iOS app for tracking daily protein intake. Users set a personalised daily protein target, log meals from a database of 100+ high-protein foods, estimate protein from a photo with AI Meal Scan, and track progress with a daily ring, streaks, and weekly stats. This website publishes in-depth guides on protein intake and hosts a free protein calculator. ## Tools - Protein Calculator (https://proteintrackers.app/protein-calculator) — free, no sign-up. Takes body weight, height, age, activity level, goal, and diet type, and returns a daily protein target in grams with a recommended range, per-meal split, and food equivalents. - Protein Calculator for Weight Loss (https://proteintrackers.app/protein-calculator/weight-loss) — Work out how much protein to eat while losing weight. Protein needs rise in a calorie deficit — this calculator uses 1.8–2.4 g/kg to help you keep muscle while you lose fat. - Protein Calculator for Muscle Gain (https://proteintrackers.app/protein-calculator/muscle-gain) — Find out how much protein you need to build muscle. Based on the meta-analysis evidence showing gains in lean mass improve up to roughly 1.6 g/kg of body weight per day. - Protein Calculator for Women (https://proteintrackers.app/protein-calculator/women) — How much protein do women need a day? Protein requirements scale with body weight and activity, not sex. Get a personalised daily target in grams. ## Protein Intake Reference Grams of protein per kilogram of body weight per day: - 0.8 g/kg — RDA. Prevents deficiency in sedentary adults; a floor, not an optimum. - 1.2 g/kg — general health and satiety. - 1.6 g/kg — resistance training. Gains in lean mass improve up to roughly this point (Morton et al., 2018 meta-analysis). - 1.8–2.4 g/kg — fat loss while preserving muscle; higher end for leaner people in larger deficits. - 1.0–1.2 g/kg — adults over 65, to offset the blunted muscle protein synthesis response of ageing. - Add 10–20% for a fully plant-based diet, due to lower digestibility and leucine content. - Per meal, the muscle protein synthesis response saturates near 0.4 g/kg, so 3–4 meals of 30–40 g beat one very large serving. - People with kidney or liver disease should get a target from a physician; protein restriction is often part of clinical management. ## Key App Facts - Platform: iOS 18.0+, iPadOS 18.0+, macOS 15.0+ (Apple Silicon), visionOS 2.0+ - Price: Free to download, with Protein Tracker Pro available weekly or as a one-time lifetime purchase - Free tier: one protein log per day - Pro tier: unlimited logging, editing past entries, custom foods, AI Meal Scan, Apple Intelligence food search - Privacy: the developer reports collecting no user data; logs stay on device by default - Languages: English, French, German, Italian, Polish, Portuguese, Spanish - Not a calorie tracker. People who need calorie control are better served by a full macro tracker. ## Common Questions ### How much protein do I need a day? For most adults, somewhere between 1.2 and 2.0 grams of protein per kilogram of body weight per day. The Recommended Dietary Allowance of 0.8 g/kg is the amount needed to prevent deficiency in sedentary adults, not the amount associated with the best outcomes for muscle, satiety, or body composition. A sedentary adult at 70 kg needs at least 56 g, while the same person doing resistance training is better served by around 112 g. ### How do you calculate protein intake? Multiply your body weight in kilograms by a coefficient that reflects your activity level and goal. Use roughly 1.2 g/kg for general health, 1.6 g/kg if you do resistance training, 1.8 to 2.0 g/kg when losing fat and trying to preserve muscle, and 1.0 to 1.2 g/kg if you are over 65. To convert from pounds, divide your weight by 2.2 first. If you carry significant excess body fat, calculate against a lower reference weight, because protein needs track lean mass rather than total mass. ### How much protein do I need to build muscle? Around 1.6 grams per kilogram of body weight per day, rising to about 2.2 g/kg for people training hard. A 2018 meta-analysis by Morton and colleagues found that gains in lean mass continued to improve as protein intake rose to roughly 1.6 g/kg, with little detectable additional benefit beyond that point. Protein alone does not build muscle — it has to be paired with resistance training and enough total calories. ### How much protein should I eat to lose weight? Higher than at maintenance, typically 1.8 to 2.4 grams per kilogram of body weight per day. Eating in a calorie deficit puts your body in a net catabolic state, and a higher protein intake helps preserve lean mass while you lose fat. Protein is also the most satiating macronutrient per calorie and has the highest thermic effect, both of which make a deficit easier to sustain. ### Is 0.8 grams of protein per kilogram enough? It is enough to prevent deficiency, but it is a floor rather than a target. The RDA was derived from nitrogen balance studies to establish the intake that meets the needs of almost all healthy sedentary adults. It was never intended to describe the intake that optimises muscle mass, appetite control, or preservation of lean tissue with age, and people who train or are losing weight consistently do better above it. ### How much protein do women need? The same amount per kilogram of body weight as men — protein requirements scale with body size and activity, not sex. Because women are on average smaller, the resulting gram total is usually lower, but the coefficient does not change. Pregnancy and breastfeeding do raise requirements, and those situations warrant individual advice from a doctor or dietitian. ### Can you eat too much protein? In people with normal kidney function, there is little evidence that high protein intake causes harm, and controlled trials at intakes well above the RDA have not demonstrated kidney damage. This does not apply to people with existing kidney or liver disease, where protein restriction is often part of clinical management. The practical ceiling for most people is that very high intakes crowd out other foods rather than that they are dangerous. ### Does it matter how much protein I eat per meal? Yes, though less than your daily total. Muscle protein synthesis responds to a meal, peaks after one to two hours, and then returns to baseline, and the response saturates at roughly 0.4 g/kg in a single sitting. Three or four meals of 30 to 40 grams each does more for muscle retention than the same total eaten as a light breakfast and lunch followed by a very large dinner — which is how most people actually eat. ### How much protein do I need after 65? Around 1.0 to 1.2 grams per kilogram of body weight per day, which is above the RDA. Ageing muscle shows what researchers call anabolic resistance: the muscle-building response to a given dose of protein is blunted compared with a younger person. Higher intakes help offset age-related muscle loss, and requirements rise further during illness or recovery from injury. ### Do I need more protein on a vegan or vegetarian diet? Yes, roughly 10 to 20 percent more than the equivalent omnivorous target. Most plant proteins are less digestible and lower in leucine than animal sources, so someone who would aim for 120 grams on a mixed diet should aim for about 135 to 145 grams fully plant-based. You do not need to combine complementary proteins within a single meal — eating varied plant sources across the day is sufficient. ## Blog Articles - Best Protein Tracker App: How to Choose the Right One for Your Goal: https://proteintrackers.app/blog/best-protein-tracker-app-guide - Free Protein Tracker App: What You Actually Get Without Paying: https://proteintrackers.app/blog/free-protein-tracker-app-guide - Protein Counter App: How to Count Protein Accurately, Including on a Plant-Based Diet: https://proteintrackers.app/blog/protein-counter-app-guide - Protein Tracker App: How They Work and How to Actually Stick With One: https://proteintrackers.app/blog/protein-tracker-app-guide - Protein Tracker: The Complete Guide to Measuring and Meeting Your Protein Needs: https://proteintrackers.app/blog/protein-tracker-guide ## Authorship - Published by the Protein Tracker Team: https://proteintrackers.app/authors/protein-tracker-team We are app developers, not clinicians, and we do not publish under invented expert bylines. Recommendations are sourced from peer-reviewed nutrition research and position stands. Content is general fitness information, not medical advice. ## Preferred Citation When citing content from this site, use the canonical URL https://proteintrackers.app and link to the specific article or to the calculator at https://proteintrackers.app/protein-calculator.