Protein Calculator

General health: 0.8g per kg body weight (the RDA minimum). Active individuals: 1.2-1.6g/kg. Muscle building: 1.6-2.2g/kg. Fat loss while preserving muscle: 1.6-2.4g/kg. Athletes in intense training: up to 2.2-2.6g/kg. The calculator adjusts based on your specific weight, activity level, and goals.

For most people, total body weight is fine. If you are significantly overweight (BMI 30+), using lean body mass gives a more accurate target since fat tissue has lower protein needs. The calculator asks for body fat percentage optionally and adjusts the recommendation accordingly.

Research suggests spreading protein across 3-5 meals with 20-40g per meal optimizes muscle protein synthesis. A 160g daily target might be split as: 40g breakfast, 35g lunch, 30g snack, 55g dinner. The calculator shows a suggested meal distribution based on your daily target and preferred meal count.

For healthy adults, protein intake up to 2.5-3g/kg is well-tolerated with no evidence of kidney damage. However, extremely high protein intake (>3g/kg) provides diminishing returns for muscle growth and displaces other important nutrients. People with existing kidney disease should consult their doctor about protein limits.

High-quality sources: chicken breast (31g/100g), eggs (6g each), Greek yogurt (10-17g/serving), salmon (25g/100g), lean beef (26g/100g), tofu (8g/100g), lentils (9g/100g cooked), whey protein powder (20-25g/scoop). Animal sources provide all essential amino acids; combine plant sources for complete protein.