Protein Intake Calculator
Calculate your daily protein requirements based on your weight, activity level, and fitness goals. Get personalized recommendations with meal distribution and food source suggestions.
How to Use the Protein Intake Calculator
This calculator determines your optimal daily protein intake using evidence-based recommendations from sports nutrition research. It considers multiple factors including your body weight, activity level, training intensity, and specific goals. For sedentary individuals, the recommendation is 0.8g per kg body weight (RDA minimum), while athletes and those building muscle may need 1.6-2.2g per kg. The calculator adjusts these ranges based on your specific profile to provide personalized recommendations.
Example: Daily Protein Distribution for 70kg Individual
Total: 115g protein (1.6g/kg) - Ideal for muscle building goal
Distributed every 3-4 hours for optimal muscle protein synthesis
The key to maximizing protein utilization is distribution throughout the day. Research shows that consuming 20-40g of protein every 3-4 hours optimizes muscle protein synthesis better than consuming the same total amount in fewer, larger doses. The calculator distributes your daily protein across 4 eating occasions, with slightly larger amounts at lunch and dinner when most people consume their main meals. For athletes and those focused on muscle building, aim to consume protein within 2 hours post-workout to maximize recovery and adaptation. Quality matters too - complete proteins containing all essential amino acids (like those from animal sources or protein combinations like rice and beans) are most effective for meeting your body's needs.