Protein Calculator
lbs
Daily Protein Recommendation
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Per Meal (3 meals)
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Recommended Range
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You enter your body weight, activity level, and fitness goal. The tool converts your weight to kilograms (if entered in pounds), then multiplies by a protein-per-kilogram factor based on your goal — 0.8 g/kg for sedentary adults up to about 2.1 g/kg for bodybuilders. The daily total is split evenly across three meals. These figures follow published ranges from sports nutrition research, not a one-size-fits-all RDA.
The 0.8 g/kg figure is the RDA (Recommended Dietary Allowance) for sedentary adults and is designed to prevent deficiency. However, many nutrition experts argue that even sedentary individuals benefit from slightly more protein (0.8-1.0 g/kg) for muscle maintenance and metabolic health. It's a baseline, not a peak recommendation.
For healthy adults with normal kidney function, high protein intake (even 2.2+ g/kg) is generally safe. Excess protein is either used for muscle building, other tissues, or broken down for energy. However, very high intakes may strain kidneys in people with pre-existing kidney disease, so consult a doctor if you have kidney concerns.
All protein sources provide amino acids, but they differ in completeness and digestibility. Animal proteins (meat, whey, dairy) are complete and highly digestible. Plant proteins (legumes, soy) vary — soy is complete, others are not. A mix of sources or combining complementary plant proteins (beans + grains) works well.
Both timing matter. Eating protein before a workout (1–2 hours prior) provides amino acids during exercise. Post-workout protein (within 1–2 hours) supports muscle repair. Overall daily protein intake matters more than the exact timing, though spreading it throughout the day optimizes muscle synthesis.
Yes — older adults (65+) often need 1.0–1.2 g/kg to maintain muscle mass and strength, partly because muscle protein synthesis becomes less efficient with age. This is higher than the standard 0.8 g/kg RDA. Strength training combined with adequate protein helps combat age-related muscle loss (sarcopenia).
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