Protein Intake Calculator

Calculate Your Optimal Daily Protein Requirements

Gender

Age years

Height Unit

ft/in

centimeters

Weight Unit

lbs

kilograms

Activity Level

Fitness Goal

Body Fat Percentage (optional) % - for more accurate calculation

Your Protein Requirements

-- g/day

-- g

Daily Range

-- g/kg

Per Kilogram

-- g/lb

Per Pound

-- cal

Calories from Protein

Protein Recommendation

Your personalized protein intake is calculated based on your specific goals, activity level, and body composition.

Meal Distribution Recommendations

What Is Protein and Why Is It Important?

Protein is one of the three essential macronutrients required by the human body, alongside carbohydrates and fats. It plays critical roles in virtually all biological processes:

Structural Function

Proteins form the building blocks of muscles, bones, skin, hair, and virtually every other tissue in your body.

Enzymatic Function

All enzymes are proteins that catalyze biochemical reactions essential for metabolism and cellular function.

Hormonal & Transport

Many hormones and transport molecules (like hemoglobin) are proteins that regulate bodily functions.

Unlike carbohydrates and fats, your body doesn't store protein, making adequate daily intake essential for maintaining optimal health, supporting immune function, and preserving lean muscle mass.

How Protein Intake Calculation Works

Our protein calculator uses evidence-based formulas to determine your optimal protein intake based on multiple scientific factors:


                    Base Protein Requirements:

                    Minimum for sedentary adults: 0.8 g/kg body weight

                    RDA (Recommended Dietary Allowance): 0.8 g/kg


                    
                    Activity Level Adjustments:

                    Sedentary: 1.0-1.2 g/kg

                    Lightly Active: 1.2-1.4 g/kg

                    Moderately Active: 1.4-1.6 g/kg

                    Very Active: 1.6-1.8 g/kg

                    Athletes: 1.8-2.2 g/kg


                    
                    Goal-Based Adjustments:

                    Weight Maintenance: Base calculation

                    Fat Loss: 1.6-2.2 g/kg (preserves muscle in deficit)

                    Muscle Building: 1.6-2.2 g/kg (supports synthesis)

                    Endurance Athletes: 1.2-1.6 g/kg (supports recovery)


                    
                    Body Fat Adjustment (if provided):

                    Uses lean body mass instead of total weight

                    Lean Body Mass = Total Weight × (1 - Body Fat %)

                    Protein = Target g/kg × Lean Body Mass


                    
                    Example Calculation:

                    80 kg individual, 15% body fat, muscle building goal

                    Lean Body Mass = 80 × (1 - 0.15) = 68 kg

                    Protein Range = 1.8-2.2 g/kg × 68 kg = 122-150 g/day

These calculations are based on extensive research in sports nutrition and metabolic science. Individual needs may vary based on genetics, training intensity, and overall diet quality.

Protein Requirements by Goal and Activity Level

Protein needs vary significantly based on your fitness objectives and daily activity patterns:

Activity Level	Weight Maintenance	Fat Loss	Muscle Building	Endurance Training
Sedentary	0.8-1.0 g/kg	1.2-1.5 g/kg	1.0-1.2 g/kg	1.0-1.2 g/kg
Lightly Active	1.0-1.2 g/kg	1.4-1.7 g/kg	1.4-1.7 g/kg	1.2-1.4 g/kg
Moderately Active	1.2-1.4 g/kg	1.6-1.9 g/kg	1.6-2.0 g/kg	1.4-1.6 g/kg
Very Active	1.4-1.6 g/kg	1.8-2.1 g/kg	1.8-2.2 g/kg	1.6-1.8 g/kg
Athlete	1.6-1.8 g/kg	2.0-2.4 g/kg	2.0-2.4 g/kg	1.8-2.0 g/kg

These ranges represent evidence-based recommendations from sports nutrition research. The higher ends of ranges are typically for individuals with more training experience or those in significant calorie deficits.

High-Quality Protein Sources

Animal-Based Proteins

Chicken Breast: 31g protein per 100g (cooked)
Lean Beef: 26g protein per 100g (cooked)
Salmon: 25g protein per 100g (cooked)
Eggs: 6g protein per large egg
Greek Yogurt: 10g protein per 100g
Whey Protein: 20-25g protein per scoop

Plant-Based Proteins

Tofu: 8g protein per 100g
Lentils: 9g protein per 100g (cooked)
Chickpeas: 9g protein per 100g (cooked)
Quinoa: 4g protein per 100g (cooked)
Pea Protein: 20-25g protein per scoop
Hemp Seeds: 10g protein per 30g

Protein Timing & Distribution

Meal Frequency: Distribute protein across 3-4 meals
Post-Workout: 20-40g within 2 hours of training
Before Bed: Casein protein for overnight muscle repair
Per Meal Limit: 20-40g for optimal muscle protein synthesis
Older Adults: May benefit from higher per-meal doses (30-45g)

Implementing Your Protein Intake Plan

Successfully meeting your protein targets requires strategic planning and consistency:

Meal Planning: Pre-plan protein sources for each meal to ensure targets are met
Protein Prioritization: Build meals around protein sources rather than adding protein as an afterthought
Supplementation: Use protein powders strategically to fill gaps, not replace whole foods
Food Preparation: Batch cook protein sources for convenience throughout the week
Hydration: Increase water intake with higher protein consumption
Fiber Intake: Ensure adequate fiber from vegetables and whole grains
Monitoring: Track intake initially to build awareness of protein content in foods

Sample Day (150g protein target): Breakfast: 3 eggs + Greek yogurt (30g); Lunch: 150g chicken + quinoa (40g); Snack: Protein shake (25g); Dinner: 200g salmon + vegetables (40g); Evening: Cottage cheese (15g).

Protein Intake Calculator FAQs

Is too much protein harmful to kidneys?

For healthy individuals with normal kidney function, high protein intake is generally safe and not harmful to kidneys. The concerns stem from:

Pre-existing Conditions: Those with kidney disease should limit protein intake
Research Evidence: Multiple studies show no kidney damage in healthy adults with high protein diets
Adaptation: Healthy kidneys adapt to higher protein loads by increasing filtration rate
Upper Limits: Most research shows safety up to 3.5 g/kg in healthy individuals

If you have pre-existing kidney conditions or concerns, consult a healthcare provider before significantly increasing protein intake. For healthy individuals, protein intakes of 1.6-2.6 g/kg are well-supported by research.

Can I build muscle with plant-based protein?

Absolutely! Plant-based proteins can effectively support muscle building when properly planned:

Complete Proteins: Soy, quinoa, buckwheat, and hemp provide all essential amino acids
Protein Combining: Pair complementary proteins (rice + beans, hummus + pita) to create complete amino acid profiles
Higher Intake: Plant proteins may be less digestible, so aim for 10-20% higher total intake
Leucine Content: Ensure adequate leucine (key for muscle synthesis) through soy, peas, or supplementation
Successful Athletes: Many elite athletes thrive on plant-based diets with proper planning

With attention to variety, quantity, and timing, plant-based diets can effectively support muscle growth and athletic performance.

How does age affect protein needs?

Protein requirements increase with age due to physiological changes:

Anabolic Resistance: Older muscles are less responsive to protein intake
Higher Per-Meal Needs: Older adults may need 30-45g per meal for optimal muscle synthesis
Sarcopenia Prevention: Higher protein helps prevent age-related muscle loss
Recommended Intake: Adults over 65 should aim for 1.2-2.0 g/kg
Distribution: Even distribution across meals becomes more important with age
Quality: High-quality, easily digestible proteins are particularly beneficial

Research consistently shows that older adults benefit from protein intakes significantly higher than the RDA of 0.8 g/kg to maintain muscle mass and function.

What's the optimal protein timing around workouts?

Protein timing can optimize muscle protein synthesis, but total daily intake matters most:

Pre-Workout: 20-30g protein 1-2 hours before training may reduce muscle breakdown
Post-Workout: 20-40g within 2 hours supports muscle repair and growth
Anabolic Window: The "window" is wider than previously thought (up to 24 hours)
Frequency: 3-5 protein-rich meals spread throughout the day optimizes synthesis
Before Bed: Casein protein provides slow-release amino acids overnight
First Thing: Protein at breakfast helps reverse overnight catabolism

While timing can provide additional benefits, meeting your total daily protein target remains the most important factor for muscle growth and recovery.

Can I lose weight on a high-protein diet?

High-protein diets are highly effective for weight loss for several reasons:

Increased Satiety: Protein is the most filling macronutrient, reducing overall calorie intake
Thermic Effect: 20-30% of protein calories are burned during digestion (vs. 5-10% for carbs/fats)
Muscle Preservation: Higher protein prevents muscle loss during calorie restriction
Metabolic Advantage: Preserving muscle maintains metabolic rate during weight loss
Reduced Cravings: Protein stabilizes blood sugar and reduces cravings for high-calorie foods

Most research shows that higher protein intakes (1.6-2.2 g/kg) during weight loss lead to better body composition outcomes—more fat loss and better muscle retention compared to lower protein approaches.