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Calculate your daily protein needs based on your body weight, activity level, and fitness goal. Adequate protein intake supports muscle growth, repair, and overall health.
Daily Protein Requirement:
Protein (g) = Body Weight (kg) × Multiplier (g/kg)
Sedentary: 0.8-1.0 g/kg | Active: 1.2-1.6 g/kg | Athletes: 1.8-2.2 g/kg
Protein provides 4 kcal per gram.
The minimum RDA is 0.8g per kg of body weight for sedentary adults. Active individuals need 1.2-1.6g/kg, and those doing heavy resistance training may need up to 2.2g/kg.
For healthy adults with normal kidney function, high protein intakes (up to 2.5g/kg) are generally safe. Those with pre-existing kidney disease should follow their doctor's protein recommendations.
High-quality protein sources include lean meats, poultry, fish, eggs, dairy, legumes, soy products, and protein supplements. Animal proteins are complete (contain all essential amino acids), while most plant proteins are incomplete.
Spreading protein intake evenly across 3-5 meals (20-40g per meal) is optimal for muscle protein synthesis. Consuming protein within 2 hours post-workout may enhance recovery, though overall daily intake matters most.
High protein diets support weight loss by increasing satiety (feeling full), preserving muscle mass during calorie restriction, and having a higher thermic effect (20-30% of protein calories are used for digestion).
A complete protein contains all nine essential amino acids that the body cannot produce. Animal products are complete proteins. Combining complementary plant proteins (like rice and beans) provides all essential amino acids.