Protein Intake Calculator

Daily protein needs depend on your body weight, activity level, and goals. The general guideline is 0.8g per kg of body weight for sedentary adults. For active individuals: 1.2-1.4g/kg for endurance athletes, 1.6-2.2g/kg for strength training and muscle building, 1.6-2.4g/kg during a calorie deficit to preserve muscle, and 1.0-1.2g/kg for general fitness. Our calculator provides personalized recommendations based on your specific profile and goals.

For healthy adults, protein intake up to 2.2-3.0g per kg of body weight appears safe based on current research. Very high protein intake (above 3g/kg) has not shown additional muscle-building benefits but also has not been linked to kidney damage in healthy individuals. However, people with pre-existing kidney disease should limit protein and consult their doctor. The main downside of excessive protein is that it displaces other important nutrients (carbs for energy, fats for hormones). Balance is key.

Complete protein sources (containing all essential amino acids) include chicken breast (31g per 100g), eggs (6g each), Greek yogurt (10g per 100g), fish like salmon (25g per 100g), lean beef (26g per 100g), and tofu (8g per 100g). Plant-based complete proteins include quinoa, soy, and buckwheat. Combine incomplete plant proteins (beans + rice, hummus + pita) to get all essential amino acids. Prioritize whole food sources over protein supplements when possible.

Research shows that distributing protein evenly across 3-5 meals with 20-40g per serving optimizes muscle protein synthesis better than consuming most protein in one meal. The 'anabolic window' after exercise is wider than once thought - consuming protein within 2-3 hours post-workout is beneficial but not urgent if you ate protein within a few hours before training. The most important factor is hitting your daily protein target consistently, regardless of exact timing.