Protein Calculator

How Much Protein Do You Really Need?

Protein is essential for building and repairing muscle, producing enzymes and hormones, and supporting immune function. The RDA for sedentary adults is just 0.36g per pound (0.8g/kg) — the minimum to prevent deficiency. But for anyone exercising regularly, this is far too low. Research consistently supports 0.7–1.0g per pound for those seeking to build or maintain muscle mass, with some studies showing benefits up to 1.2g/lb during caloric deficits. Pair your protein target with your overall calorie and macro plan using the macro calculator.

Timing and distribution of protein intake also matter. Research suggests spreading protein across 3–5 meals (roughly 25–40g per sitting) maximizes muscle protein synthesis better than consuming most protein in one or two meals. Post-workout protein (within 1–2 hours after training) supports muscle repair and growth. Complete protein sources — meat, poultry, fish, dairy, eggs, soy — contain all essential amino acids. Plant-based eaters can meet needs by combining complementary sources (e.g., rice and beans). To see how your protein intake affects calorie expenditure from exercise, use the calories burned calculator.

High protein intake is generally safe for healthy individuals. Concerns about kidney damage apply primarily to people with pre-existing kidney disease — not healthy adults. Protein is also the most satiating macronutrient, meaning it keeps you full longer and may reduce total calorie intake naturally. For older adults (65+), higher protein (0.6–0.8g/lb) is recommended to counteract sarcopenia (age-related muscle loss). To optimize body composition, combine adequate protein with progressive resistance training and sufficient total calories from a balanced diet with appropriate carbohydrate and fat intake.

For informational purposes only. This calculator does not constitute medical or dietary advice.