Protein Intake Calculator
Find exactly how many grams of protein you need each day based on your weight, activity level, and goal.
📊 Protein Sources to Hit Your Target
Approximate protein content per typical serving — mix and match to reach your daily total.
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How Much Protein Do You Really Need?
Protein needs vary significantly based on body weight, activity level, and goals. The RDA of 0.8g per kg body weight is the minimum to prevent deficiency — not the optimal amount for an active, healthy adult. Research consistently shows that people who exercise regularly, especially those doing resistance training, need considerably more to support muscle repair, growth, and recovery.
Sedentary: 0.8g/kg — RDA minimum for general health
Moderately active: 1.2–1.4g/kg — regular light exercise
Active / strength training: 1.6–2.0g/kg — builds and maintains muscle
Athlete / intense training: 2.0–2.4g/kg — supports high training volume
Fat loss (any activity level): +0.2–0.4g/kg extra to protect lean muscle in a calorie deficit
Frequently Asked Questions
For healthy individuals with normal kidney function, higher protein intakes (up to around 2.5–3g/kg) are considered safe based on current research. People with pre-existing kidney disease should consult a doctor before significantly increasing protein intake.
Plant proteins can fully meet your needs, but many are lower in one or more essential amino acids. Combining varied sources — legumes, grains, soy, nuts — across the day easily covers your full amino acid profile.
No — whole foods can meet almost any target. Protein powder is simply a convenient, affordable way to fill gaps, especially post-workout or when short on time.
Earlier claims of a strict 25–30g absorption ceiling per meal are outdated. The body can utilise larger amounts, though spreading intake across 3–4 meals does improve muscle protein synthesis throughout the day.
Keep protein intake consistent every day — muscle repair and growth continue on rest days, so your body still needs a full protein supply even when you're not training.
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