💧 Protein Intake Calculator
Calculate your daily protein target based on body weight, goal, and activity level — with meal breakdowns and food sources.
About Protein Requirements
Protein needs vary significantly by goal. The RDA of 0.8 g/kg is the minimum to prevent deficiency, not the optimal amount for active individuals. Research consistently shows that 1.6–2.2 g/kg is optimal for muscle protein synthesis during strength training.
During caloric restriction (weight loss), higher protein intake (1.6–2.4 g/kg) helps preserve lean muscle mass. The body uses more protein for energy when in a deficit, so requirements increase.
Protein absorption per meal is not limited to 20–25g as once thought — the body can absorb and utilize larger amounts, just more slowly. Spreading intake across meals helps maximize muscle protein synthesis throughout the day.