Protein Calculator

How Much Protein Do You Need?

Protein needs vary based on your body weight, activity level, and fitness goals. Research consistently shows that physically active individuals need more protein than the general RDA of 0.8g/kg.

• Fat Loss: 1.6-2.8g/kg — higher protein preserves muscle mass during a calorie deficit and increases satiety.
• Muscle Building: 1.6-2.4g/kg — provides amino acids for muscle protein synthesis after resistance training.
• Maintenance: 1.0-2.0g/kg — supports daily bodily functions and maintains existing muscle mass.

Best Protein Sources

Protein Timing

Distribute your protein evenly across 3-5 meals throughout the day, aiming for 25-40g per meal. This maximizes muscle protein synthesis. While total daily intake matters most, spacing protein intake can optimize results, especially for athletes and those building muscle.

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