Protein Intake Calculator
Calculate your personalised daily protein requirements
Additional Information and Definitions
Weight
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Unit System
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Activity Level
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Fitness Goal
Choose your primary fitness goal
Daily Protein Requirements
Get precise protein recommendations based on your weight, activity level, and fitness goals
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Understanding Protein Requirements
Scientific recommendations for daily protein intake based on activity level:
RDA (Recommended Dietary Allowance):
0.8g per kg of body weight - minimum requirement for sedentary adults to prevent deficiency.
Recreational Exercise:
1.1-1.4g per kg of body weight for individuals exercising regularly for general fitness.
Athletic Performance:
1.2-1.4g per kg for endurance athletes, 1.4-2.0g per kg for strength/power athletes.
Weight Loss:
1.6-2.4g per kg during caloric restriction to preserve lean muscle mass.
5 Surprising Facts About Protein Intake
Protein is more than just a muscle-building nutrient - it plays multiple crucial roles in your body.
1.Timing Matters
Research shows that spreading protein intake evenly throughout the day is more effective for muscle growth than consuming it all in one meal.
2.Age Changes Requirements
As we age, our protein needs actually increase, with older adults requiring up to 50% more protein than younger adults to maintain muscle mass.
3.Plant vs Animal Protein
While animal proteins are complete, combining different plant proteins (like rice and beans) can provide all essential amino acids just as effectively.
4.Exercise Timing
The 'anabolic window' for post-workout protein is much wider than previously thought, lasting up to several hours after exercise.
5.Protein and Weight Loss
Higher protein diets can increase metabolism by up to 80-100 calories per day due to the thermic effect of protein digestion.