Daily Protein Intake Goal

Calculate the optimal amount of protein (in grams) for your fitness goals.

Body Weight

Fitness Goal Protein needs vary significantly by goal.

Your Daily Protein Goal

Protein Intake (Grams)

Protein Calories (kcal)

Protein Intensity

Protein recommendation in grams per kilogram of body weight.

Calculating Optimal Daily Protein Intake

The **Protein Intake Calculator** determines your optimal **daily protein goal** in **grams** based on the most recent scientific recommendations for various **fitness goals**. Adequate protein is vital for muscle repair, immune function, and hormone regulation. Hitting your **daily protein goal** is especially critical when aiming for **muscle gain** or **weight loss**, as protein promotes satiety and helps preserve **lean body mass** during a caloric deficit.

Protein Intake Ratios (Grams per Kilogram)

Protein requirements are typically measured relative to **body weight** in kilograms (g/kg). The required ratio dramatically increases with activity level and goals:

**Sedentary Adults (Minimum):** $0.8$ g/kg of **body weight**. This meets the basic RDA (**Recommended Daily Allowance**).
**Active Maintenance:** $1.2 - 1.6$ g/kg of **body weight**. For general fitness.
**Weight Loss / Caloric Deficit:** $1.6 - 2.2$ g/kg of **body weight**. The higher intake helps preserve **lean body mass**.
**Muscle Gain / Bulking:** $1.8 - 2.5$ g/kg of **body weight**. Required for maximizing muscle protein synthesis.

Our calculator converts your weight to kilograms and multiplies it by the appropriate ratio for your chosen **fitness goal** to provide your **daily protein goal** in **grams**.

Protein vs. Total Calorie Goal

Once you know your **daily protein goal** in **grams**, you can factor it into your overall diet. Remember that protein contains $4$ calories per **gram**. Use the **Macronutrient Planner** next to determine how your protein goal impacts your carbohydrate and fat intake for your total **daily calorie goal**.

Protein Intake FAQs

What is the Recommended Daily Allowance (RDA) for protein?

The minimum RDA for protein is **$0.8$ grams per kilogram** of **body weight**. However, this minimum is designed only to prevent deficiency, not to support optimal **fitness goals** like **muscle gain** or **weight loss**.

Does high protein intake harm the kidneys?

For healthy individuals with normal **kidney function**, high **protein intake** (up to $2.2$ g/kg) is generally safe. If you have pre-existing **kidney disease**, you should consult a doctor before significantly increasing your **daily protein goal** as high intake can be detrimental.

Why is protein important for weight loss?

Protein is essential for **weight loss** because it increases satiety (feeling full) and requires more energy to digest (**thermic effect**), thus increasing the total calories burned. Crucially, it helps preserve **lean body mass** while the body burns fat during a caloric deficit.