Protein Intake Calculator
Calculate how much protein you need per day based on your weight, activity level, and goals.
Frequently Asked Questions
How much protein do I need per day?
Most adults need between 1.2-2.2g of protein per kg of body weight per day. The exact amount depends on your goals: those losing weight need more (1.8-2.2g/kg) to preserve muscle, while those maintaining weight can aim for 1.2-1.6g/kg. Active individuals and those building muscle should target 1.6-2.2g/kg.
Can you eat too much protein?
For people with healthy kidneys, high protein intake is safe. Research shows that up to 2.2g per kg of body weight is well-tolerated and beneficial. There's no strong evidence that high protein diets damage healthy kidneys, though those with existing kidney disease should consult their doctor.
What are the best sources of protein?
The best protein sources include chicken breast, fish (salmon, tuna, cod), eggs, Greek yogurt, cottage cheese, tofu, tempeh, and legumes (lentils, chickpeas, black beans). A mix of animal and plant sources ensures you get all essential amino acids.
When should I eat protein?
Spread your protein intake across 3-5 meals throughout the day, aiming for 25-40g per meal. This is optimal for muscle protein synthesis. Eating protein at every meal also helps with satiety and stable energy levels. Post-workout protein (within 2 hours) supports recovery.
Why protein matters
Protein is essential for muscle repair and growth. After exercise, your muscles need amino acids from protein to rebuild and grow stronger. Without adequate protein, your body cannot effectively recover from workouts or build new muscle tissue.
Satiety and appetite control: Protein is the most filling macronutrient. It reduces levels of the hunger hormone ghrelin and boosts peptide YY, helping you feel full longer. This makes high-protein diets particularly effective for weight loss.
Thermic effect: Your body burns more calories digesting protein than any other macronutrient. The thermic effect of protein is 20-30%, meaning if you eat 100 calories of protein, 20-30 calories are used just to digest it. By comparison, carbs have a 5-10% thermic effect and fat only 0-3%.
This calculator provides estimates based on current sports nutrition research. Individual needs vary based on body composition, training intensity, and health status. Consult a healthcare provider for personalized advice.