Protein Intake Calculator

Calculate your optimal daily protein requirements based on your goals

Calculate Your Protein Needs

About Protein Requirements

Protein is an essential macronutrient that plays a critical role in building and repairing tissues, producing enzymes and hormones, and supporting immune function. Calculating your optimal protein intake can help you achieve your fitness goals while maintaining good health.

How Protein Needs Are Calculated

Our calculator uses scientifically validated formulas based on:

  • Body weight: Protein needs are typically calculated per kilogram or pound of body weight
  • Activity level: More active individuals require more protein for recovery
  • Fitness goals: Muscle building requires more protein than weight maintenance
  • Age: Protein needs vary slightly by age group

Why Protein Matters

Consuming adequate protein helps preserve lean muscle mass during weight loss, supports muscle growth when training, and promotes satiety to help control appetite. The timing of protein intake throughout the day also affects muscle protein synthesis.

Protein Intake Guidelines

General Health

0.8g per kg (0.36g per lb) - RDA for sedentary adults

Weight Loss

1.2-1.6g per kg (0.54-0.73g per lb) - Preserves muscle

Muscle Building

1.6-2.2g per kg (0.73-1g per lb) - Supports growth

Protein Timing

For optimal muscle protein synthesis, distribute your protein intake evenly across 3-4 meals throughout the day, with each meal containing 20-40g of high-quality protein. Consuming protein within 2 hours after exercise can enhance recovery and muscle growth.