Protein Intake Calculator

The RDA is 0.8g per kg of body weight, but active individuals and those seeking muscle growth need more — typically 1.6–2.2g/kg. Athletes may need up to 3.1g/kg during aggressive fat loss phases.

For healthy individuals, high protein intake (up to 3g/kg) appears safe. However, very high intakes with pre-existing kidney disease may be harmful. Focus on variety: lean meats, eggs, legumes, dairy, and plant sources.

Spreading protein intake across 3–5 meals (20–40g each) maximizes muscle protein synthesis. A protein-rich meal within 2 hours post-workout is beneficial, though total daily intake matters most.