Accurate Protein Intake Calculator
Personalized protein recommendations based on your body and fitness goals
Calculate Your Protein Needs
Your Protein Recommendation
Recommendations
- Distribute protein intake evenly throughout the day
- Include protein in every meal and snack
- Combine protein with complex carbohydrates for optimal recovery
Optimizing Your Protein Intake
Protein is an essential macronutrient that plays a critical role in building and repairing tissues, producing enzymes and hormones, and supporting immune function. The right protein intake varies based on factors like weight, activity level, age, and fitness goals.
Our protein calculator uses scientifically-backed formulas to determine your ideal daily protein consumption. For weight loss, higher protein intake helps preserve muscle mass while in a calorie deficit. For muscle gain, increased protein supports muscle protein synthesis and recovery after strength training.
Remember that protein needs are highly individualized. While this calculator provides an excellent starting point, consider consulting with a nutritionist or dietitian for personalized advice, especially if you have specific health conditions or athletic goals.
Frequently Asked Questions
Protein needs vary based on factors like weight, activity level, and goals. The RDA for sedentary adults is 0.8g per kg of body weight, but active individuals may need 1.2-2.5g per kg. Our calculator provides personalized recommendations based on your specific inputs.
While high protein intake is generally safe for healthy individuals, excessive consumption (over 3g per kg long-term) may strain kidneys in susceptible people. Stay hydrated and balance protein with other nutrients. Consult your doctor if you have kidney concerns.
Excellent protein sources include lean meats, poultry, fish, eggs, dairy products, legumes, tofu, tempeh, and protein-rich grains like quinoa. For supplements, whey, casein, and plant-based proteins (pea, rice, hemp) are effective options.
Distribute protein intake evenly throughout the day. Consuming 20-40g of protein every 3-4 hours optimizes muscle protein synthesis. Post-workout protein (within 2 hours) aids recovery, but total daily intake matters more than timing.