Protein Intake Calculator
Find your optimal protein needs
Formula
Sedentary: 0.8g/kg
Active: 1.2-1.6g/kg
Muscle Building: 1.6-2.2g/kg
Protein by Goal
| General Health | 0.8g/kg |
| Active/Fitness | 1.2-1.6g/kg |
| Muscle Gain | 1.6-2.2g/kg |
| Weight Loss | 1.6-2.4g/kg |
Related
Complete Guide to Protein Intake Calculator
Protein is the most important macronutrient for body composition. It builds and repairs muscle, supports immune function, creates hormones and enzymes, and helps you feel full longer than carbs or fat.
How Much Protein Do You Need?
The RDA of 0.8g/kg is the minimum to prevent deficiency, not optimal for active people or those with body composition goals. Research supports higher intakes:
- Sedentary adults: 0.8-1.0g/kg
- Recreational exercisers: 1.2-1.6g/kg
- Muscle building: 1.6-2.2g/kg
- Weight loss (preserve muscle): 1.6-2.4g/kg
- Older adults: 1.0-1.2g/kg (to combat sarcopenia)
Protein Timing and Distribution
Distribute protein across 3-5 meals with 20-40g per meal for optimal muscle protein synthesis. The post-workout window is less critical than once thought - total daily intake matters more.
Best Protein Sources
Complete proteins contain all essential amino acids: chicken, fish, eggs, beef, dairy, soy. Combine plant proteins (beans + rice, hummus + pita) to get all amino acids on plant-based diets.
Frequently Asked Questions
Research supports 1.6-2.2g per kg bodyweight for muscle building. More than 2.2g/kg shows no additional benefit. For a 70kg person, that's 112-154g daily. Combine with strength training and adequate calories.
For healthy individuals, intakes up to 3g/kg appear safe. Your body will use excess protein for energy or convert it. Those with kidney disease should consult a doctor, but high protein doesn't cause kidney problems in healthy people.
Less than once thought. Total daily intake matters most. That said, distributing protein across 3-5 meals (20-40g each) optimizes muscle protein synthesis. Don't stress about the 'anabolic window' post-workout.
Yes! Higher protein (1.6-2.4g/kg) during a calorie deficit helps preserve muscle mass. Protein also increases satiety, making it easier to stick to your diet. This is why high-protein diets are effective for fat loss.
Animal sources (chicken, fish, eggs, beef, dairy) are complete proteins. Plant sources work too - combine legumes with grains for complete amino acid profiles. Protein powder is convenient but not necessary.
No. Protein powder is just convenient, not superior. Whole foods provide additional nutrients. That said, whey is fast-absorbing and useful post-workout or when struggling to hit protein targets through food alone.
Your body can digest and use more than 30g per meal - that's a myth. However, muscle protein synthesis is maximally stimulated at about 0.4g/kg per meal. Larger amounts still contribute to daily totals and satiety.