Daily Protein Intake Calculator
Determine your optimal daily protein intake based on body composition goals, training intensity, and dietary preferences. Protein needs range from 0.8g/kg (sedentary) to 2.2g/kg (intense training).
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Key values and context for this tool: • Sedentary: 0.8g/kg • Active: 1.2-1.6g/kg • Bodybuilding: 1.6-2.2g/kg
Ready to run the numbers?
Why: Calculate your optimal daily protein needs based on weight, activity level, and fitness goals.
How: Enter your values in the calculator fields below, keep units consistent, then run the calculation to see results and any step-by-step work shown on this page.
Run the calculator when you are ready.
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Meal Distribution
Protein Source
Range (Min–Target–Max)
Current vs Target
For informational purposes only — not medical advice. Consult a healthcare professional before acting on results.
Protein is essential for muscle repair, immune function, hormones, and satiety. Your optimal intake depends on weight, activity, age, and goals. The RDA minimum is 0.8g/kg; athletes may need 1.6-2.2g/kg. Spreading 20-40g per meal optimizes muscle protein synthesis.
Sources: WHO, NIH, ACSM, ISSN.
Key Takeaways
- • Sedentary: 0.8g/kg; active: 1.2-1.6g/kg; bodybuilding: 1.6-2.2g/kg
- • 20-40g per meal maximizes muscle protein synthesis
- • Post-workout: 20-40g within 2 hours
- • Vegans: combine legumes + grains for complete amino acids
Did You Know?
How Does Protein Intake Work?
Activity Factor
Sedentary 0.8-1.0; light 1.0-1.2; moderate 1.2-1.4; very active 1.6-2.0; athlete 1.8-2.2 g/kg.
Goal Multiplier
Maintenance 1.0×; muscle gain 1.2×; weight loss 1.15× (preserve muscle).
Meal Distribution
Space protein every 3-4 hours. 4-5 meals often optimal for MPS.
Expert Tips
Protein by Activity Level
| Level | g/kg | 70kg Example |
|---|---|---|
| Sedentary | 0.8-1.0 | 56-70g |
| Light | 1.0-1.2 | 70-84g |
| Moderate | 1.2-1.4 | 84-98g |
| Active | 1.4-1.6 | 98-112g |
| Very Active | 1.6-2.0 | 112-140g |
| Athlete | 1.8-2.2 | 126-154g |
Frequently Asked Questions
What is the recommended daily protein intake?
The RDA minimum is 0.8g per kg body weight for sedentary adults. Active individuals need 1.2-1.6g/kg, while athletes and bodybuilders may require 1.6-2.2g/kg for muscle gain and recovery.
How is protein intake calculated?
Protein needs = body weight (kg) × activity factor × goal multiplier. Activity factors range from 0.8 (sedentary) to 2.2 (elite athletes). Goal multipliers adjust for muscle gain (1.2×), weight loss (1.15×), or maintenance (1.0×).
How much protein per meal is optimal?
Research suggests 20-40g per meal optimizes muscle protein synthesis (MPS). Spreading protein evenly across 3-5 meals helps maximize absorption. Post-workout, aim for 20-40g within 2 hours.
What is the difference between complete and incomplete proteins?
Complete proteins (meat, fish, eggs, dairy, soy, quinoa) contain all 9 essential amino acids. Incomplete proteins (legumes, grains, nuts) lack some; combine them throughout the day for a complete profile.
Do vegans need more protein?
Vegans may need 10-20% more protein due to lower digestibility of plant sources. Combine legumes with grains (e.g., rice and beans) for complete amino acid profiles. Consider pea+rice protein supplements.
Can high protein intake harm kidneys?
For healthy adults, protein up to 2.2g/kg appears safe. Those with kidney disease should consult a physician. Stay well-hydrated (3+ L daily) when consuming high protein.
Key Statistics
Official Data Sources
⚠️ Disclaimer: This calculator is for educational purposes only. Individual needs vary. Consult a registered dietitian or healthcare provider for personalized advice, especially with kidney disease or other conditions.
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