Protein Calculator
Calculate your optimal daily protein intake based on your weight, fitness goals, and activity level. Essential for muscle building, weight loss, and overall health.
Why is Protein Important?
Protein is essential for building and repairing muscles, producing enzymes and hormones, and supporting immune function. Whether you're trying to build muscle, lose weight, or maintain your current physique, getting the right amount of protein is crucial. Our protein calculator uses evidence-based formulas to determine your optimal daily protein intake.
Calculate Your Daily Protein Needs
Enter your details to find your optimal protein intake
Frequently Asked Questions
How much protein do I need per day?
The RDA for protein is 0.8g per kg of body weight, but this is the minimum to prevent deficiency. For active individuals, 1.6-2.2g per kg is recommended. Athletes and those building muscle may need up to 2.4-3.0g per kg.
Can I eat too much protein?
For most healthy adults, high protein intake (up to 3g/kg) is safe. However, excess protein beyond what your body can use won't provide additional benefits. Those with kidney disease should consult a doctor about protein intake.
When is the best time to eat protein?
Distribute protein evenly across 3-5 meals for optimal muscle protein synthesis. Consuming 20-40g of protein within 2 hours after exercise can support muscle recovery and growth.
Do I need more protein for weight loss?
Yes, higher protein intake (1.6-2.4g/kg) during weight loss helps preserve muscle mass, increases satiety, and slightly boosts metabolism through the thermic effect of food.