Protein Calculator

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Goal

Why Protein Matters

Protein is essential for building and repairing muscle tissue, producing enzymes and hormones, supporting immune function, and maintaining healthy skin, hair, and nails. During weight loss, adequate protein intake is crucial for preserving lean muscle mass.

Protein by Goal

Maintain Weight

0.8-1.2g per kg body weight. Covers basic needs for sedentary to lightly active individuals.

Lose Weight

1.2-2.4g per kg body weight. Higher protein preserves muscle during calorie deficit and increases satiety.

Build Muscle

1.6-2.2g per kg body weight. Combined with resistance training and calorie surplus for optimal gains.

Frequently Asked Questions

The RDA minimum is 0.8g/kg, but research shows active individuals benefit from 1.2-2.0g/kg. For muscle building, aim for 1.6-2.2g/kg. For weight loss, higher protein (2.0-2.4g/kg) helps preserve muscle.

For healthy adults, there's no strong evidence that high protein intake (up to 3g/kg) causes harm. However, those with kidney disease should follow medical guidance. Excess protein is simply used for energy.

Complete proteins with all essential amino acids: chicken breast, fish, eggs, Greek yogurt, cottage cheese, whey protein. Plant sources: tofu, tempeh, lentils, quinoa, and combining rice with beans.

Distribute protein evenly across 3-4 meals (25-40g each) for optimal muscle protein synthesis. Post-workout protein within 2 hours can enhance recovery, but total daily intake matters most.

Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making health decisions.