Protein Intake Calculator
Calculate your optimal daily protein intake based on your weight, activity level, and fitness goal.
Daily Protein
— grams/day
Per Meal (4 meals)
— grams
Based on current sports nutrition research. Higher protein intakes help preserve muscle during fat loss and support muscle growth during building phases.
About this calculator
Protein is the most important macronutrient for anyone trying to change their body composition. It preserves muscle during fat loss, supports muscle growth during a surplus, increases satiety (keeping you fuller for longer), and has the highest thermic effect of food, meaning your body burns more calories digesting protein than carbs or fat. Research consistently shows optimal intake for active individuals falls between 1.6-2.2 g per kg of body weight per day. This calculator provides a personalized range based on your weight, activity level, and goal. Higher protein is particularly important during a calorie deficit, where it acts as insurance against muscle loss. Spreading protein evenly across 3-5 meals (with at least 20-40g per meal) maximizes muscle protein synthesis throughout the day.
Frequently asked questions
Can eating too much protein damage my kidneys?
No, not in healthy individuals. This myth originated from studies on people with pre-existing kidney disease. Multiple large-scale reviews have found no adverse effects of high protein intake (up to 2.2 g/kg) on kidney function in healthy adults. If you have existing kidney issues, consult your doctor.
What are the best protein sources?
Prioritize complete protein sources that contain all essential amino acids: chicken, fish, eggs, dairy, beef, and soy. For plant-based diets, combine sources (rice and beans, for example) to get a complete amino acid profile. Whey protein is a convenient supplement but is not superior to whole food sources.
Do I need protein immediately after a workout?
The "anabolic window" is largely a myth. Total daily protein intake matters far more than timing. That said, having a protein-rich meal within a few hours of training is reasonable. If you train fasted, eating protein sooner post-workout becomes more important.
These numbers are a starting point. If you want help turning them into a plan you'll actually stick to, I do 1-on-1 coaching.
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