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Calculate CaloriesCalculate Your Protein Needs
General Health
Maintain overall health
0.8-1.2 g/kg
Build Muscle
Maximize muscle growth
1.6-2.2 g/kg
Strength Training
Power & performance
1.6-2.4 g/kg
Endurance Sports
Long-distance training
1.2-1.6 g/kg
Weight Loss
Preserve muscle mass
2.0-2.6 g/kg
Older Adults
Prevent muscle loss
1.2-1.5 g/kg
Your Daily Protein Target
0g
Per Day
Minimum
0g
Optimal
0g
Maximum
0g
Per Meal (4x)
0g
⏰ Optimal Protein Distribution
Based on muscle protein synthesis research
📊 Protein Distribution Visualization
🥩 Top Protein Sources
🐔 Chicken breast
31g per 100g
🥩 Lean beef
26g per 100g
🐟 Salmon
25g per 100g
🥚 Eggs
13g per 100g
🥛 Greek yogurt
10g per 100g
🧀 Cottage cheese
11g per 100g
🌿 Hemp seeds
31g per 100g
🥜 Peanut butter
25g per 100g
🍄 Tofu
8g per 100g
🌾 Lentils (cooked)
9g per 100g
🌿 Chickpeas
8g per 100g
🌾 Quinoa
4.4g per 100g
🥤 Whey protein
20-25g per scoop
🥛 Casein protein
20-25g per scoop
🌱 Plant protein
15-20g per scoop
🍫 Protein bars
15-20g per bar
🦴 Collagen peptides
10g per scoop
🥚 Egg white protein
20-24g per scoop
💾 Save Your Results
💪 Recommended Protein Supplements
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Understanding Protein Requirements
Why Protein Matters
Protein is essential for multiple critical functions in your body:
- 💪 Muscle Growth & Repair: Building blocks for muscle tissue
- ⚡ Enzyme Production: Catalysts for metabolic reactions
- 🧬 Hormone Synthesis: Including insulin and growth hormone
- 🛡️ Immune Function: Antibody production and immune support
- 😌 Satiety: Helps control hunger and weight management
Protein Requirements by Goal
| Goal/Population | g per kg body weight | g per lb body weight | Notes |
|---|---|---|---|
| 🏃♂️ General Health | 0.8-1.2 | 0.36-0.54 | RDA minimum is 0.8g/kg |
| 💪 Muscle Building | 1.6-2.2 | 0.73-1.0 | Optimal for hypertrophy |
| 🏋️♀️ Strength/Power | 1.6-2.4 | 0.73-1.1 | Support heavy training |
| 🚴♂️ Endurance Athletes | 1.2-1.6 | 0.54-0.73 | Lower than strength athletes |
| ⚖️ Weight Loss | 2.0-2.6 | 0.9-1.2 | Preserve muscle in deficit |
| 🧘♀️ Older Adults (65+) | 1.2-1.5 | 0.54-0.68 | Combat sarcopenia |
Protein Timing & Distribution
- Muscle Protein Synthesis: Maximally stimulated with 20-25g high-quality protein
- Older Adults: May need 35-40g per meal for optimal stimulation
- Spacing: Every 3-5 hours throughout the day
- Pre-sleep: 20-40g casein can reduce overnight muscle breakdown
Protein Quality
Not all proteins are created equal. Consider:
- Complete proteins: Contain all essential amino acids (animal sources, soy)
- Incomplete proteins: Missing one or more essential amino acids (most plant sources)
- Leucine content: Key trigger for muscle protein synthesis (aim for 2.5-3g per meal)
- Digestibility: Animal proteins generally more bioavailable than plant proteins
Frequently Asked Questions
Can you eat too much protein?
For healthy individuals, protein intakes up to 3.5g/kg are generally safe. However, there's no muscle-building benefit beyond 2.2g/kg for most people. Excess protein is either used for energy or converted to glucose.
Is protein timing important?
Total daily intake matters most, but timing optimization can provide a 10-15% additional benefit. The "anabolic window" is wider than once thought - you have 2-4 hours post-workout.
Do women need different protein amounts?
Protein needs are based on body weight and activity level, not gender. Women typically weigh less, so absolute intake is lower, but the per-kg recommendations are identical.
What about plant-based athletes?
Plant-based athletes can absolutely meet protein needs but should aim for the higher end of recommendations (add 10-20%) and focus on variety. Leucine content is key - aim for 2.5-3g per meal.