How much protein do I really need?
0.8g/kg minimum. 1.6-2.2g/kg for muscle building or fat loss. More isn't necessarily better.
Health Fitness
Protein Intake Calculator
Calculate your personalized daily protein requirements
Daily Protein Requirements
Get precise protein recommendations based on your weight, activity level, and fitness goals
What this calculator does
A protein intake calculator determines daily protein needs based on body weight, activity level, and goals. Minimum RDA is 0.8g/kg, but active individuals need 1.2-2.2g/kg for muscle maintenance, recovery, and growth.
How it works
Enter weight and activity level. Calculator applies appropriate protein multiplier.
Formula
Sedentary: 0.8g/kg. Active: 1.2-1.6g/kg. Strength training: 1.6-2.2g/kg. Weight loss: 1.6-2.2g/kg (preserves muscle).
Tips for using this calculator
- Spread protein across 4-5 meals for optimal synthesis
- 20-40g per meal maximizes muscle protein synthesis
- Protein needs increase during calorie deficit
- Quality matters—complete proteins contain all essential amino acids
- Older adults may need higher intake (1.2-1.5g/kg)
Frequently asked questions
Can I eat too much protein?
Excess protein is converted to energy or stored. Very high intake may stress kidneys in those with existing kidney issues.
When should I eat protein?
Distribute throughout day. Post-workout protein (within 2 hours) supports recovery but isn't magic.