Protein Calculator
Calculate your daily protein intake based on your weight and fitness goals. Get personalized recommendations from scientific guidelines.
Frequently Asked Questions
How much protein do I need per day?
The RDA minimum is 0.8g per kg of body weight, but most active people need more. For muscle building, research recommends 1.6-2.2g/kg. For fat loss while preserving muscle, aim for 1.8-2.4g/kg.
Can I eat too much protein?
For healthy individuals, high protein intake (up to 3.5g/kg) has been shown to be safe in studies. However, people with kidney disease should consult a doctor. Spreading protein across 3-5 meals optimizes absorption.
What are the best protein sources?
Animal sources (chicken, fish, eggs, dairy) are complete proteins. Plant sources (lentils, tofu, tempeh, beans) can be combined to get all essential amino acids. Whey protein is the most studied supplement.