Protein is the building block of muscle, and getting the right amount is crucial for achieving your fitness goals. Whether you're aiming for muscle gain, fat loss, or maintaining health, protein requirements vary significantly based on your body weight, training intensity, and goals. Our Protein Intake Calculator instantly computes your personalized daily protein range in grams and per-meal recommendations, taking the guesswork out of nutrition planning.
Based on established research ranges for different fitness goals (sedentary, moderately active, athlete), this calculator provides science-backed recommendations. Adjust the calculator inputs to explore how training frequency, body weight, and goals impact your requirements. Whether you're a casual fitness enthusiast or serious athlete, know exactly how much protein you need daily and how to distribute it across meals for optimal muscle synthesis and recovery.
It depends on your goal and activity level. Sedentary adults need 0.8 g/kg, moderately active need 1.2-1.6 g/kg, and muscle builders need 1.6-2.2 g/kg. Use this calculator to get your personalized range based on your inputs.
Both matter. Heavier individuals need more total protein, but per-kilogram requirements increase with training intensity. This calculator factors both into its recommendations.
While possible, spreading protein across meals (20-40g per meal) optimizes muscle protein synthesis. Your body can't use excessive protein in a single meal—the rest becomes calories. Distribute intake for best results.
Animal proteins are complete (all amino acids); most plant proteins are incomplete. Combine different plant sources or add animal protein to ensure all essential amino acids. Use this calculator for total protein; track amino acid completeness separately.
For healthy individuals, even 2.0-2.2 g/kg is safe. People with kidney disease should consult doctors about protein limits. Research shows no kidney damage from high protein in healthy people.
Increase protein when cutting to preserve muscle during calorie deficit. When bulking, maintain higher protein (1.6-2.0 g/kg) to maximize muscle gain relative to fat gain. Use this calculator to adjust for your phase.
Older adults need slightly higher protein (1.0-1.2 g/kg) to combat age-related muscle loss. Athletes of any age maintain elevated requirements. Use the activity level setting to account for training intensity.
Excess protein above your calorie needs can be converted to fat, just like carbs or fat. However, protein has the highest thermic effect (20-30% of calories burned during digestion), making it harder to over-consume.
Supplements are convenient but not necessary. Whole foods should be your primary source. If you can't meet targets through food (due to budget, preference, or schedule), supplements fill the gap affordably.
Recalculate when body weight changes significantly (5+ lbs), training intensity shifts notably, or your goal changes. Even small changes in weight or activity affect recommendations. Check quarterly during active training phases.