Protein Intake Calculator

How It Works

Protein is the most important macronutrient for body composition. Current sports science research recommends 1.6 to 2.2 grams per kilogram of body weight per day for active individuals. When building muscle, aim for the higher end (2.0 g/kg). When losing fat, go even higher (2.2 g/kg) to preserve lean muscle mass — this is well-supported by meta-analyses. For sedentary individuals, the RDA of 0.8 g/kg is sufficient for basic health. Spreading protein across 3-4 meals (with 20-40g per meal) maximizes muscle protein synthesis. If you have a higher body fat percentage (above 25%), basing protein on lean body mass rather than total weight gives a more practical target. Good protein sources include chicken, fish, eggs, dairy, legumes, and tofu.