Protein Intake Calculator
Calculate your optimal daily protein intake based on your goals, activity level, body composition, and lifestyle for muscle health and performance.
Daily Protein Intake Recommendations
Protein Intake Breakdown:
Complete Proteins
60g (50%)
Meat, fish, eggs, dairy, quinoaPlant Proteins
30g (25%)
Legumes, nuts, seeds, grainsSupplements
30g (25%)
Whey, casein, plant powdersMeal Distribution Suggestions:
Protein Timing Recommendations:
About
Our Protein Intake Calculator helps you determine optimal protein consumption based on your goals, activity level, body composition, and life stage for muscle health and performance.
Why Choose
Evidence-based calculations using sports nutrition research, personalized recommendations for different goals, and comprehensive protein timing and source guidance for optimal results.
Features
Multiple calculation methods, lean mass considerations, activity-based adjustments, life stage adaptations, protein timing recommendations, and source distribution for complete planning.
Benefits
Build and maintain muscle mass, optimize recovery, support weight management, enhance performance, prevent sarcopenia, and achieve your fitness and health goals through proper protein intake.
Select Your Method
Choose from body weight-based, lean mass-based, activity-focused, or life stage calculations to match your specific needs and circumstances.
Enter Your Information
Input your weight, activity details, training goals, age, health conditions, or dietary restrictions for personalized protein recommendations.
Optimize Your Intake
Review your protein breakdown, meal distribution, timing recommendations, and source suggestions for maximum muscle protein synthesis and health benefits.
Frequently Asked Questions – Protein Intake Calculator
Protein needs vary greatly by individual. The RDA is 0.8g/kg body weight for sedentary adults, but active individuals need more: 1.2-1.6g/kg for endurance athletes, 1.6-2.2g/kg for strength training, and up to 2.5g/kg for muscle building. Older adults (65+) should aim for 1.2-1.6g/kg to prevent muscle loss.
Protein timing matters for optimal results. Consume 20-40g within 30 minutes post-workout for muscle protein synthesis. Spread intake evenly across meals (25-30g per meal) rather than one large serving. Include 15-25g of casein or slow-digesting protein before bed for overnight muscle recovery and growth.
Complete proteins (containing all essential amino acids) include meat, fish, eggs, dairy, and quinoa. Plant proteins like legumes, nuts, and seeds should be combined for complete amino acid profiles. Whey protein is ideal post-workout for fast absorption, while casein is better before bed for sustained release.
While protein is generally safe, very high intakes (>3g/kg body weight) may stress kidneys in susceptible individuals and displace other nutrients. Most people can safely consume 2-2.5g/kg without issues. Those with kidney disease should consult healthcare providers. Excess protein beyond muscle-building needs provides no additional benefit.
Protein needs increase with age due to decreased muscle protein synthesis and increased breakdown. Adults over 65 should consume 1.2-1.6g/kg (vs 0.8g/kg for younger adults) to prevent sarcopenia. Resistance training combined with adequate protein intake is crucial for maintaining muscle mass and strength in older adults.