Protein Calculator
Enter your details to calculate your daily protein needs and get personalized recommendations
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What is Protein?
Essential macronutrient that builds and repairs your body
Muscle Building
Essential for:
• Muscle growth
• Recovery
• Strength
Body Function
Supports:
• Immune system
• Hormone production
• Tissue repair
Weight Management
Helps with:
• Satiety
• Metabolism
• Fat loss
Daily Protein Requirements by Person and Lifestyle
Evidence-based protein needs from U.S. RDA, EFSA, and international guidelines
General Adults (Sedentary)
~0.8g per kg body weight per day (U.S. RDA) - minimum to avoid deficiency
For a 70kg adult: ~56g/day
EU (EFSA) recommends 0.83g/kg, UK suggests ~0.75g/kg
Active/Athletic Individuals
~1.2-1.6g/kg for moderate activity, up to 1.6-2.0g/kg for intense training
For a 70kg active person: 84-140g per day
Supports muscle repair and growth. Up to ~2.0g/kg/day is generally safe
Older Adults (Seniors)
~1.0-1.2g/kg to preserve muscle and bone health
For a 70kg senior: ~70-90g/day
Higher needs due to sarcopenia (muscle loss) - spread protein across meals
Vegetarians and Vegans
~1.0g/kg or slightly more to match animal protein quality
UK Vegan Society suggests ~1.0g/kg for adequate amino acid profile
Mix beans, legumes, nuts, seeds, soy, and grains for complete amino acids
Pregnant and Lactating Women
EFSA adds ~10-30g extra protein per trimester
U.S. experts recommend ~75-100g/day total during pregnancy
Increased needs support fetal development and milk production
Dietary Protein Sources
Complete guide to animal and plant-based protein sources
Animal Protein (Complete)
Meat & Poultry
Fish & Dairy
Complete proteins: All animal proteins contain all nine essential amino acids. Choose lean cuts and vary your sources for optimal nutrition.
Plant-Based Proteins
Legumes & Soy
Nuts, Seeds & Grains
Complete proteins: Soy, quinoa, hemp, and chia are complete on their own. Combine grains + legumes for complete amino acids.
Protein Timing and Distribution
Research-based strategies for optimal protein intake throughout the day
Spread Throughout the Day
20-30g Per Meal
Research shows about 20-30g protein per meal (roughly 0.24-0.4g/kg) optimally stimulates muscle synthesis in adults
3 Balanced Meals
Spreading intake across meals is better for muscle maintenance than loading all protein at dinner
Examples per Meal
3-4 oz meat/fish, 1 cup beans/legumes, or equivalent protein sources
Exercise & Sleep Timing
After Exercise
Post-workout protein aids recovery, but the "30-minute window" is less rigid than once thought. Total daily intake matters most.
Evening Protein
20-30g protein before sleep can enhance overnight muscle repair, especially in older adults
Consistency is Key
Each major meal should contain a solid protein source for optimal muscle maintenance and satiety
Myths and Misconceptions
Science-based facts about common protein myths
Myth: "More protein is always better/necessary"
Fact: There's a limit to how much protein your body uses for muscle building
~20-30g per meal maximizes muscle protein synthesis. Very high intakes (>2.0-2.5g/kg) may cause digestive strain
Myth: "High-protein diets damage the kidneys"
Fact: In healthy people, no evidence shows normal high-protein diets (1.5-2.0g/kg) damage kidneys
Studies of bodybuilders consuming 2-5g/kg found no kidney function loss. Caution only needed with pre-existing kidney disease
Myth: "Protein causes osteoporosis and leaches calcium"
Fact: Long-term studies show higher protein may actually improve bone health
Protein-rich diets support bone density and reduce fracture risk when calcium intake is sufficient
Myth: "You need meat for 'complete' protein"
Fact: Many plant combinations provide complete amino acid profiles
Soy, quinoa, hemp, chia are complete proteins. Legumes + grains complement each other's amino acids
Myth: "Protein supplements are required"
Fact: Supplements can help convenience, but aren't mandatory
Whole foods provide the same protein at lower cost with extra nutrients. Supplements are just a tool, not a necessity
Health Effects of Too Little or Too Much Protein
Understanding the risks of protein deficiency and excess
Underconsumption (Protein Deficiency)
Muscle & Strength Loss
Muscle wasting, fatigue, and weakness from inadequate protein intake
Immune Function
Poor immunity and slower recovery from injury due to amino acid deficiency
Seniors at Risk
Elderly people especially risk sarcopenia (age-related muscle loss) if protein intake is low
Overconsumption (Excess Protein)
Digestive Issues
Very high protein can cause constipation, especially if fiber intake is low
Dehydration Risk
Excess amino acids become urea that kidneys excrete, increasing water loss - drink more water
Nutrient Displacement
Over-reliance on protein may displace other nutrients like fiber, vitamins, and antioxidants
Safe Protein Range
Minimum
0.8g/kg
RDA baseline
Optimal
1.2-2.0g/kg
Most people
Upper Limit
2.5g/kg
Avoid exceeding
Frequently Asked Questions
Common questions about protein intake and health effects
References & Sources
Scientific and medical sources supporting the information in this guide
[1] Harvard Health Publishing
"How much protein do you need every day?" (2015).health.harvard.edu
[2] Harvard Health Publishing
"Muscle loss and protein needs in older adults" (2024).health.harvard.edu
[3] European Food Safety Authority (EFSA)
"EFSA sets population reference intakes for protein" (2012).efsa.europa.eu
[4] The Vegan Society
"Protein" (UK guide).vegansociety.com
[5] Antonio et al., J. Int. Soc. Sports Nutr.
"Common questions and misconceptions about protein supplementation" (2024).pmc.ncbi.nlm.nih.gov
[6] Healthline
"Is Too Much Protein Bad for Your Health?" (2018).healthline.com
[7] Mayo Clinic
"High-protein diets: Are they safe?" (2025).mayoclinic.org
[8] Wu, G.
"Dietary protein intake and human health", Food Function 7(3):1251–1265 (2016).pubmed.ncbi.nlm.nih.gov
[9] Johnston et al.
"Protein for Life: Review of Optimal Protein Intake... in Ageing Adults", Nutrients (2018).pmc.ncbi.nlm.nih.gov
[10] Verywell Fit
"Why High-Protein Diets Require More Water" (2020).verywellfit.com
Medical Disclaimer
This protein calculator and educational content are for informational purposes only and should not replace professional medical advice. Individual protein needs may vary based on medical conditions, medications, and other factors. Always consult with a healthcare provider or registered dietitian before making significant changes to your protein intake, especially if you have kidney disease, liver conditions, or other health concerns.
Data Sources & Accuracy
Our protein recommendations are based on evidence from peer-reviewed research, international health organizations (WHO, EFSA, FDA), and leading medical institutions. We regularly update our content to reflect the latest scientific consensus on protein requirements, sources, and health effects. All calculations follow established dietary guidelines and sports nutrition research.