Calculate your daily protein needs based on goals, activity level, and body composition. Get personalized protein targets for muscle building, weight loss, or general health.
Protein is essential for building and maintaining muscle mass, supporting immune function, producing enzymes and hormones, and providing structure to cells and tissues. Unlike carbohydrates and fats, protein contains amino acids that cannot be produced by the body and must be obtained through diet.
Your optimal protein intake depends on your age, activity level, body composition goals, and overall health status. This calculator provides evidence-based recommendations tailored to different goals and populations.
Essential for recovery and growth after exercise
Critical for metabolism and body regulation
Fights infections and supports overall health
| Goal/Population | Protein (g/kg) | Protein (g/lb) | Notes |
|---|---|---|---|
| Sedentary Adult (RDA) | 0.8 | 0.36 | Minimum to prevent deficiency |
| Active Adult | 1.2-1.4 | 0.55-0.64 | Regular recreational exercise |
| Endurance Athletes | 1.2-1.4 | 0.55-0.64 | Marathon, cycling, swimming |
| Strength Athletes | 1.6-2.2 | 0.73-1.0 | Weightlifting, bodybuilding |
| Weight Loss | 1.6-2.4 | 0.73-1.1 | Preserve muscle in deficit |
| Muscle Gain | 1.6-2.2 | 0.73-1.0 | Combined with resistance training |
| Elderly (65+) | 1.2-1.6 | 0.55-0.73 | Prevent age-related muscle loss |
| Complete Proteins | Protein per Serving | Incomplete Proteins | Protein per Serving |
|---|---|---|---|
| Chicken breast (3.5 oz) | 31g | Beans (1 cup) | 15g |
| Salmon (3.5 oz) | 25g | Quinoa (1 cup) | 8g |
| Eggs (2 large) | 12g | Nuts (1 oz) | 6g |
| Greek yogurt (1 cup) | 20g | Oatmeal (1 cup) | 6g |
| Cottage cheese (1 cup) | 28g | Brown rice (1 cup) | 5g |
| Amino Acid | Function | Best Sources |
|---|---|---|
| Leucine | Muscle protein synthesis trigger | Meat, dairy, eggs |
| Lysine | Calcium absorption, tissue repair | Meat, fish, dairy |
| Methionine | Antioxidant production | Eggs, fish, meat |
| Phenylalanine | Neurotransmitter production | Meat, fish, eggs |
| Threonine | Immune function, fat metabolism | Meat, dairy, eggs |
| Tryptophan | Serotonin production, sleep | Turkey, milk, eggs |
| Valine | Energy production, muscle growth | Dairy, meat, grains |
| Isoleucine | Energy regulation, immune function | Meat, fish, eggs |
| Histidine | Tissue repair, blood formation | Meat, fish, dairy |
Best for post-workout and muscle protein synthesis
Ideal for sustained amino acid release, before bed
Balanced amino acid profile with additional nutrients
Physical Signs: Muscle wasting, slow wound healing, hair loss, brittle nails, fatigue.
Performance Issues: Poor recovery, decreased strength, frequent infections, mood changes.
Metabolic Effects: Slower metabolism, difficulty maintaining weight, blood sugar imbalances.
Quality First: Prioritize complete proteins with full amino acid profiles from whole food sources.
Timing Matters: Distribute protein throughout the day, emphasizing post-workout and pre-sleep timing.
Individual Needs: Adjust based on training intensity, recovery needs, and body composition goals.
Combine Sources: Mix animal and plant proteins for nutrient diversity and sustainability.
Myth: More protein is always better. Truth: There's an optimal range; excess is oxidized for energy or stored as fat.
Myth: Plant proteins are inferior. Truth: Plant proteins can meet all needs when properly combined.
Myth: Protein supplements are necessary. Truth: Whole foods can meet most needs; supplements offer convenience.
Myth: High protein damages kidneys. Truth: No evidence in healthy individuals; may stress diseased kidneys.