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Understanding Protein Requirements
Why Protein Matters
Protein is essential for muscle repair, immune function, hormone production, and maintaining lean body mass. Your needs vary based on age, activity level, and fitness goals.
Timing Matters
Distribute protein throughout the day for optimal muscle protein synthesis. Aim for 20-40g per meal, with special attention to post-workout nutrition.
Quality Sources
Focus on complete proteins: lean meats, fish, eggs, dairy, legumes, and quality protein powders. Variety ensures you get all essential amino acids.
Frequently Asked Questions
For healthy individuals, protein intakes up to 2.5-3.0 g/kg body weight are generally safe. However, extremely high intakes (>4 g/kg) may strain kidneys and aren't beneficial for muscle building.
Protein powder is convenient but not necessary. You can meet your protein needs through whole foods. Supplements are helpful for convenience, post-workout nutrition, or when whole food sources are limited.
Distribute protein evenly throughout the day, with 20-40g per meal. Post-workout protein (within 2 hours) can enhance recovery, but total daily intake is more important than precise timing.
Animal proteins are "complete" with all essential amino acids, while most plant proteins are "incomplete." However, combining different plant proteins (rice + beans) can provide complete amino acid profiles.
Yes, adults over 65 should aim for 1.2-1.5 g/kg body weight to prevent sarcopenia (muscle loss). Higher protein intake helps maintain muscle mass, bone health, and functional independence.
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