Protein Calculator
Calculate how much protein you need per day for muscle growth, weight loss, or maintenance based on your activity level.
Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function.
Frequently Asked Questions
How much protein do I need?
Protein needs vary by goals: 0.8g per kg (0.36g per lb) for sedentary adults, 1.2-1.6g per kg for active individuals, 1.6-2.2g per kg for muscle building, and 1.6-2.4g per kg for weight loss to preserve muscle mass.
When should I eat protein?
Distribute protein throughout the day for optimal muscle protein synthesis. Aim for 20-40g per meal. Post-workout protein (within 2 hours) supports recovery. Before bed protein can reduce overnight muscle breakdown.
Can I eat too much protein?
For healthy individuals, high protein intake (up to 2.5g per kg) is generally safe. However, excessive protein can strain kidneys in those with kidney disease. Balance protein with adequate hydration and other nutrients.