Protein Calculator

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How Much Protein Do You Need?

Protein is the building block of muscles, bones, skin, and nearly every tissue in your body. Beyond structural roles, protein is essential for enzyme production, immune function, hormone synthesis, and maintaining fluid balance. The amount of protein you need depends on your body weight, activity level, and personal goals.

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for sedentary adults. However, research increasingly suggests that active individuals and older adults may benefit from significantly higher intakes. Athletes who train intensely often need 1.4 to 2.0 g/kg to support recovery and muscle growth. Our calculator personalizes your recommendation based on your specific lifestyle and goals.

Protein Timing and Distribution

While total daily protein intake matters most, distributing protein evenly across your meals supports optimal muscle protein synthesis. Research shows that consuming 20 to 40 grams of protein per meal is ideal for stimulating muscle building. Eating protein at every meal also helps control hunger and stabilize blood sugar levels throughout the day.

• Breakfast — Start your day with eggs, Greek yogurt, or a protein smoothie to kickstart muscle protein synthesis.
• Lunch — Include lean meats, fish, legumes, or tofu with your midday meal for sustained energy.
• Post-workout — Consuming protein within 2 hours of exercise supports muscle recovery and adaptation.
• Dinner — A protein-rich evening meal helps with overnight muscle repair during sleep.

Best Protein Sources

Quality protein sources vary widely, from animal-based options to plant alternatives. Each source has a unique amino acid profile and nutritional value. For optimal health, aim for variety and consider combining different protein sources throughout the day. Complete proteins contain all nine essential amino acids, while many plant sources require complementary combinations.

• Chicken breast — ~31g protein per 100g. Lean, versatile, and widely available.
• Eggs — ~13g protein per 100g. One large egg provides about 6g of high-quality protein.
• Greek yogurt — ~10g protein per 100g. Also rich in probiotics and calcium.
• Tofu — ~8g protein per 100g. An excellent plant-based complete protein.
• Lentils — ~9g protein per 100g cooked. High in fiber and iron.
• Salmon — ~25g protein per 100g. Also provides omega-3 fatty acids.

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