Daily Protein Intake Calculator
Protein is the most important macronutrient for body composition. This calculator gives you the right intake for your goal — no guessing.
How Much Protein Do You Need?
The Evidence
Current research supports 1.6–2.2g of protein per kg of bodyweight for most people training to build or maintain muscle. Minimum for general health is 0.8g/kg, but this is too low for active individuals.
Timing Matters Less Than Total
Distribute protein across 3–5 meals for best muscle protein synthesis. Each meal should contain 25–40g of protein. The total daily amount is far more important than exact timing.
Best Sources
Complete proteins (all essential amino acids): chicken, eggs, fish, beef, dairy, soy, quinoa. Plant sources can meet needs when varied and sufficient in total quantity.
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