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Protein Intake Calculator
🥩 Protein Intake Calculator
Protein needs vary a lot by goal — someone training for muscle gain needs roughly double the protein of basic health maintenance. This scales the target to your weight and goal.
0.8g/kg is the minimum RDA to prevent deficiency in a sedentary adult — it is not an optimal target for anyone training regularly. Resistance-training research generally supports 1.6-2.2g/kg for maximizing muscle protein synthesis.
Frequently Asked Questions
Is more protein always better for muscle gain?
No — intake beyond roughly 2.2g/kg shows diminishing returns for muscle protein synthesis in most studies; the excess is simply used for energy rather than building additional muscle.
Should I spread protein across the day or eat it in one meal?
Distributing protein across 3-5 meals (roughly 20-40g per meal) is generally considered more effective for muscle protein synthesis than consuming the whole daily target in one sitting.
Does this account for plant-based protein sources?
The gram target is the same regardless of source, but plant proteins are often lower in certain essential amino acids — combining varied plant sources across the day helps cover the full amino acid profile.
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