Protein Intake Calculator
Protein by Goal
Calculate protein needs based on your weight, activity, and goal
%
Protein Timing
Distribute daily protein across meals and snacks for optimal results
g
Formula
Protein (g/day) = Body Weight (kg) x multiplier (0.8-2.5 depending on goal)
Frequently Asked Questions
How much protein do I need per day?
The RDA minimum is 0.8 g/kg, but athletes and those building muscle need 1.6-2.2 g/kg. For weight loss, higher protein (1.6-2.2 g/kg) helps preserve muscle. Sedentary individuals need 0.8-1.0 g/kg.
Can you eat too much protein?
For healthy individuals, protein up to 2.5 g/kg is safe. Very high intakes (3.5+ g/kg) are unnecessary but generally not harmful for healthy kidneys. Those with kidney disease should consult a doctor.
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