How much protein do I need per day?

Daily protein needs vary by activity level and goals. Sedentary adults need 0.8g per kg body weight (RDA minimum), active individuals need 1.2-1.7g per kg, and strength training requires 1.6-2.2g per kg for optimal muscle building.

How do I calculate my protein intake?

Multiply your body weight by the appropriate protein factor: 0.8g/kg for sedentary, 1.2-1.7g/kg for active, 1.6-2.2g/kg for strength training, or 1.6-2.4g/kg for weight loss to preserve muscle mass.

What are the best sources of protein?

Complete protein sources include lean meats, fish, eggs, dairy, and protein powders. Plant-based options include legumes, quinoa, tofu, and protein powder blends. Aim for 20-40g protein per meal for optimal muscle protein synthesis.

Can you eat too much protein?

While protein is safe for healthy individuals, extremely high intakes (>3g/kg) may stress kidneys and aren't necessary for most goals. Stay within 1.6-2.4g/kg for athletic performance and muscle building.

When should I eat protein?

Distribute protein throughout the day with 20-40g per meal. Post-workout protein within 2 hours helps muscle recovery. Pre-bed casein protein can support overnight muscle protein synthesis.

Protein Calculator - Daily Protein Intake Calculator

Calculate Your Daily Protein Needs

Determine your optimal protein intake based on activity level, fitness goals, and scientific recommendations. Get personalized protein targets and meal planning guidance for muscle building, weight loss, and performance.

⚠️ Health & Science Disclaimer

Important: Protein recommendations are based on scientific literature from sports nutrition research and dietary guidelines. Individual needs may vary based on genetics, training intensity, metabolic health, and other factors.

Not Medical Advice: These calculations are for educational purposes only and should not replace professional medical or nutritional advice. Consult healthcare providers or registered dietitians for personalized nutrition plans, especially if you have kidney disease or other medical conditions.

Data Sources: Recommendations based on research from the International Society of Sports Nutrition, American College of Sports Medicine, and peer-reviewed sports nutrition studies.

📚 Understanding Protein Needs

Protein requirements vary significantly based on activity level, goals, and individual factors. Our calculator uses evidence-based recommendations from sports nutrition research.

Protein Recommendations by Activity:

Sedentary Adults: 0.8g/kg (RDA minimum for basic health)
Active Individuals: 1.2-1.7g/kg (recreational exercise)
Strength Training: 1.6-2.2g/kg (muscle building optimization)
Endurance Athletes: 1.2-1.4g/kg (performance and recovery)
Weight Loss: 1.6-2.4g/kg (muscle preservation during deficit)

Protein Timing & Distribution:

Per Meal: 20-40g protein for optimal muscle protein synthesis
Post-Workout: 20-40g within 2 hours for recovery
Pre-Bed: 20-30g casein protein for overnight recovery
Distribution: Spread intake evenly across 3-4 meals

High-Quality Protein Sources:

Animal-Based: Lean meats, fish, eggs, dairy (complete amino acid profiles)
Plant-Based: Legumes, quinoa, tofu, tempeh, protein powders
Supplements: Whey, casein, plant protein powders for convenience
Leucine-Rich: Focus on sources high in leucine for muscle building

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