The recommended dietary allowance (RDA) for protein is 0.8 grams per kilogram of body weight for sedentary adults. However, active individuals, athletes, and those looking to build muscle or lose weight typically need more, ranging from 1.2 to 2.2 grams per kilogram. This calculator provides a personalized recommendation based on your specific activity level and goals.

To calculate your protein intake, multiply your body weight in kilograms by a protein multiplier based on your activity level and goals. For example, a moderately active person looking to maintain weight might use a multiplier of 1.4g/kg. If you weigh 70kg, you would need 70 × 1.4 = 98 grams of protein per day. This calculator does the math for you automatically.

For most healthy individuals, consuming up to 2.2 grams of protein per kilogram of body weight is safe and well-tolerated. Extremely high protein diets over long periods may put strain on the kidneys in individuals with pre-existing kidney conditions, but there is no strong evidence that high protein intake causes kidney damage in healthy people. Staying hydrated is key when consuming a high-protein diet.

The best sources of protein include lean meats (chicken, turkey), fish (salmon, tuna), eggs, dairy (Greek yogurt, cottage cheese), and plant-based options like lentils, chickpeas, tofu, tempeh, and quinoa. Animal sources provide complete proteins with all essential amino acids, while plant sources can be combined throughout the day to achieve the same amino acid profile.

Yes, if you work out regularly, especially if you do resistance training or endurance sports, your body requires more protein to repair and build muscle tissue. Athletes and active individuals typically need between 1.4 and 2.2 grams of protein per kilogram of body weight, compared to 0.8g/kg for sedentary individuals.

Absolutely. While plant-based proteins often lack one or more essential amino acids, eating a varied diet of legumes, grains, nuts, seeds, and soy products (like tofu and tempeh) throughout the day provides all the essential amino acids your body needs. Vegan athletes can easily meet their protein goals with careful planning and diverse food choices.

When losing weight, you are in a calorie deficit, which increases the risk of losing muscle mass along with fat. To preserve muscle, protein recommendations increase to 1.8–2.4 grams per kilogram of body weight. Protein also has a high thermic effect and keeps you feeling full, making it easier to stick to a calorie deficit.

The idea that you can only absorb 20-30 grams of protein in one meal is a myth. Your body is highly adaptable and will simply digest and absorb a larger meal over a longer period. However, for optimal muscle protein synthesis, spreading your daily protein intake evenly across 3-5 meals (roughly 20-40g per meal) is generally recommended.