Protein Intake Calculator
Calculate your optimal daily protein requirements based on your body metrics, activity level, and goals
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Your Daily Protein Requirement
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Recommendation Summary
Based on your inputs, your optimal daily protein intake is calculated to support your goals. Protein is essential for muscle repair, hormone production, and overall health.
Frequently Asked Questions
Why is protein important for my body?
Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. It's also crucial for maintaining muscle mass, especially during weight loss or as we age.
How is protein requirement calculated?
Our calculator uses a scientifically validated formula that considers your weight, height, age, gender, activity level, and fitness goals. It calculates your basal metabolic rate (BMR) and adjusts for activity and goals to determine optimal protein intake.
Should I consume more protein for muscle building?
Yes, individuals aiming for muscle gain typically need more protein (1.6-2.2g per kg of body weight) to support muscle protein synthesis and recovery after exercise. Our calculator adjusts recommendations based on your specific muscle-building goals.
What are the best sources of protein?
High-quality protein sources include lean meats, poultry, fish, eggs, dairy products, legumes, nuts, and seeds. For plant-based options, consider tofu, tempeh, lentils, chickpeas, and quinoa. Variety is key to getting all essential amino acids.
Can I consume too much protein?
While protein is essential, excessive intake (especially from supplements) can strain kidneys in susceptible individuals and may lead to nutrient imbalances. Most healthy people can safely consume up to 2g per kg of body weight daily. Consult a healthcare provider for personalized advice.