Protein Intake Calculator
Calculates daily protein needs based on body weight and activity level. The range 0.8-1.6g per kg accounts for sedentary...
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How It Works
Calculates daily protein needs based on body weight and activity level. The range 0.8-1.6g per kg accounts for sedentary to very active individuals. Higher activity and muscle building require more protein.
Quick Reference
80kg, moderate activity
80 × 1.2g/kg
96g protein/day
70kg, muscle building
70 × 2.0g/kg
140g protein/day
Chicken breast 100g
Common source
~31g protein
Tips & Shortcuts
Aim for 1.6-2.2g/kg for muscle building.
Spread protein across 4-5 meals (25-40g each) for optimal muscle protein synthesis.
Complete protein sources: meat, fish, eggs, dairy, soy, quinoa.
Common Mistakes
Calculating protein based on total weight when overweight
Calculate protein based on lean body mass or goal weight, not total weight.
Consuming all protein in one meal
Muscle protein synthesis is maximized with 25-40g protein per meal, 4-5 times daily.
Frequently Asked Questions
The RDA for sedentary adults is 0.8g per kg. For a 70kg person, that is 56g/day — enough to prevent deficiency but not optimal for active individuals.
For healthy adults, up to 2.2g/kg is safe. Very high intakes above 3.5g/kg over long periods may add kidney stress in people with pre-existing conditions.
Complete proteins with all essential amino acids include chicken, beef, fish, eggs, dairy, and soy. Combining rice and beans also provides a complete amino acid profile.
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