Daily Protein Intake Calculator
Calculate how much protein you need daily based on your weight, goal, and activity level.
How Much Protein Do You Need?
Daily protein needs depend on your goals and activity level:
- Sedentary adults: 0.8 g per kg of body weight (minimum RDA)
- Active adults: 1.2-1.6 g per kg
- Muscle building: 1.6-2.2 g per kg
- Fat loss while maintaining muscle: 1.8-2.7 g per kg
- Endurance athletes: 1.2-1.4 g per kg
Research consistently shows that higher protein intake (up to 2.2 g/kg) supports muscle growth and recovery, especially when combined with resistance training.
Best Protein Sources
Aim for a mix of protein sources throughout the day:
- Animal sources: Chicken breast (31g/100g), eggs (13g/100g), Greek yogurt (10g/100g), salmon (25g/100g)
- Plant sources: Lentils (9g/100g cooked), tofu (8g/100g), chickpeas (8.9g/100g), quinoa (4.4g/100g)
Distribute protein evenly across 3-4 meals (20-40g per meal) for optimal muscle protein synthesis.
Frequently Asked Questions
Can I eat too much protein?
For healthy adults, intakes up to 2.2 g/kg are safe. Those with kidney disease should consult their doctor. Very high intakes (above 3.5 g/kg) have no additional benefit.
Do I need protein supplements?
Supplements are convenient but not necessary. Whole food sources provide additional nutrients. Whey protein is useful when you struggle to meet needs through food alone.
When should I eat protein for muscle building?
Total daily intake matters most. However, consuming 20-40g of protein within 2 hours after training may optimize recovery. Spreading protein across meals is also beneficial.