Protein Calculator
Calculate your optimal daily protein intake based on your body metrics, activity level, and fitness goals.
Complete Macro Breakdown
Protein Distribution
Protein Sources Guide
Your Protein Recommendation
Based on your weight, activity level, and muscle-building goal, this protein intake will optimize muscle protein synthesis and support recovery. The range accounts for individual variation and training intensity.
Timing Matters
Distribute protein evenly across meals, aiming for 25-40g per meal. Post-workout, consume 20-30g within 2 hours for optimal recovery.
Sample Daily Protein Plan
How Much Protein Do You Really Need?
Protein requirements vary significantly based on your activity level, age, and fitness goals. While the RDA (Recommended Dietary Allowance) suggests 0.8 grams per kilogram of body weight for sedentary adults, current research indicates many people benefit from higher intakes1.
Daily Protein Requirements by Activity Level
| Activity Level | Protein Intake (g/kg body weight) | Example: 70kg (154lb) Person |
|---|---|---|
| Sedentary | 1.0 – 1.2 g/kg | 70 – 84g per day |
| Lightly Active | 1.2 – 1.4 g/kg | 84 – 98g per day |
| Moderately Active | 1.4 – 1.6 g/kg | 98 – 112g per day |
| Very Active | 1.6 – 1.8 g/kg | 112 – 126g per day |
| Athletes/Bodybuilders | 1.6 – 2.4 g/kg | 112 – 168g per day |
These recommendations come from the International Society of Sports Nutrition (ISSN) and the American College of Sports Medicine (ACSM), representing the current scientific consensus2.
Special Populations Need More Protein
Certain groups have higher protein requirements than the general population:
- Adults Over 65: Need at least 1.2 g/kg daily to prevent muscle loss (sarcopenia). The PROT-AGE study group recommends 1.2-1.5 g/kg for older adults3.
- Pregnant Women: Require approximately 1.1 g/kg, or about 25 grams extra protein daily4.
- People Losing Weight: Should consume 1.6-2.4 g/kg to preserve muscle mass during calorie restriction5.
- Injury Recovery: May need up to 2.0 g/kg to support tissue repair and healing6.
Protein Timing and Distribution
Research shows that spreading protein intake throughout the day optimizes muscle protein synthesis. Aim for 20-40 grams per meal, distributed every 3-4 hours7. For older adults, each meal should contain at least 25-30 grams of protein to overcome anabolic resistance8.
Post-Workout Protein: While the “anabolic window” is longer than previously thought, consuming 20-25 grams of protein within 2 hours after exercise can enhance recovery9.
Quality Protein Sources
Not all protein sources are equal. Animal proteins generally contain all essential amino acids and are highly bioavailable. Plant proteins can also meet your needs when consumed in variety:
| Food Source | Serving Size | Protein Content |
|---|---|---|
| Chicken Breast | 3 oz (85g) | 26g |
| Greek Yogurt | 1 cup (245g) | 20g |
| Lentils | 1 cup cooked | 18g |
| Tofu | ½ cup (126g) | 10g |
| Eggs | 2 large | 12g |
Common Protein Myths Debunked
Several misconceptions about protein persist despite scientific evidence:
- Myth: High protein diets damage kidneys
Reality: In healthy individuals, high protein intake doesn’t harm kidneys. Only those with existing kidney disease need to limit protein10. - Myth: You can only absorb 30g of protein per meal
Reality: Your body can absorb nearly all protein consumed. The 20-30g recommendation relates to maximizing muscle protein synthesis, not absorption limits11. - Myth: Plant proteins are inferior
Reality: A varied plant-based diet can provide all essential amino acids. Vegetarians may need 10% more protein due to slightly lower digestibility12.
Practical Tips for Meeting Your Protein Goals
- Include protein at every meal: This helps distribute intake and maintain satiety throughout the day.
- Prepare protein in advance: Cook chicken breasts, hard-boil eggs, or prepare beans on weekends for easy weekday meals.
- Use visual cues: A palm-sized portion of meat provides about 25-30g of protein.
- Consider protein powder: While whole foods are preferable, protein supplements can help meet higher targets conveniently.
When to Consult a Professional
While our calculator provides evidence-based recommendations, certain conditions require professional guidance:
- Kidney disease or diabetes
- Pregnancy or lactation
- Recovery from major surgery or illness
- Professional athletic training
A registered dietitian can provide personalized recommendations based on your medical history and specific needs.
Remember: Protein is just one component of a balanced diet. Ensure you’re also getting adequate carbohydrates, healthy fats, vitamins, and minerals for optimal health.
References
- Morton RW, et al. A systematic review of dietary protein during caloric restriction in resistance trained lean athletes. Br J Sports Med. 2018.
- Jäger R, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017.
- Bauer J, et al. Evidence-based recommendations for optimal dietary protein intake in older people. J Am Med Dir Assoc. 2013.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. 2005.
- Phillips SM, Van Loon LJ. Dietary protein for athletes. J Sports Sci. 2011.
- Tipton KD. Nutritional support for exercise-induced injuries. Sports Med. 2015.
- Areta JL, et al. Timing and distribution of protein ingestion during prolonged recovery from resistance exercise. J Physiol. 2013.
- Moore DR, et al. Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. J Gerontol A Biol Sci Med Sci. 2015.
- Aragon AA, Schoenfeld BJ. Nutrient timing revisited. J Int Soc Sports Nutr. 2013.
- Martin WF, et al. Dietary protein intake and renal function. Nutr Metab. 2005.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal? J Int Soc Sports Nutr. 2018.
- Mariotti F, Gardner CD. Dietary protein and amino acids in vegetarian diets. Nutrients. 2019.