Protein Intake Calculator

How Much Protein Do You Really Need?

Protein is the most important macronutrient for building and repairing muscle tissue, supporting immune function, and maintaining healthy bones and organs. The recommended dietary allowance (RDA) of 0.8g per kilogram of body weight is the minimum to prevent deficiency, not the optimal amount for active individuals. Research consistently shows that people who exercise regularly, want to lose fat while preserving muscle, or are over 50 benefit from significantly more protein than the RDA suggests.

This protein intake calculator uses evidence-based multipliers that factor in your body weight (or lean body mass if you provide body fat percentage), your activity level, your fitness goal, and your age. The result is a personalized daily protein target tailored to your situation.

Protein Needs by Goal and Activity Level

Weight loss: 1.2-1.6g per kg of body weight. Higher protein during a caloric deficit helps preserve lean muscle mass, keeps you feeling full longer, and increases the thermic effect of food (your body burns more calories digesting protein than carbs or fat). Muscle gain: 1.6-2.2g per kg. This range is supported by a 2018 meta-analysis in the British Journal of Sports Medicine. Maintenance: 0.8-1.2g per kg depending on activity level. Body recomposition: 1.6-2.0g per kg, as you need adequate protein to build muscle while losing fat simultaneously. Athletes: 1.4-2.0g per kg, with endurance athletes at the lower end and strength athletes at the higher end.

Best Protein Sources by Diet Type

Getting enough protein is achievable on any diet. Omnivores have the widest selection: chicken breast (31g per 100g), eggs (6g each), Greek yogurt (10g per 100g), salmon (25g per 100g), and lean beef (26g per 100g). Vegetarians can rely on eggs, Greek yogurt, cottage cheese, tofu (17g per 100g), and lentils (9g per 100g cooked). Vegans should combine sources like tofu, tempeh (19g per 100g), lentils, chickpeas, quinoa, and edamame. Pescatarians benefit from fish, shrimp, eggs, and dairy alongside plant sources. Regardless of diet, aim for 25-40g of protein per meal to maximize muscle protein synthesis.

Protein Timing and Distribution

Research shows that distributing protein evenly across meals (rather than eating most at dinner) is more effective for muscle protein synthesis. Aim for 3-4 protein-rich meals spaced 3-5 hours apart, with each containing at least 25-40g of protein. A post-workout meal or shake within 2 hours of training can enhance recovery, though total daily intake matters more than exact timing. For older adults (50+), this even distribution becomes even more critical, as the muscle protein synthesis response to each meal requires a higher protein threshold.

Protein on GLP-1 Medications

If you are taking GLP-1 receptor agonists like Ozempic, Wegovy, or Mounjaro, protein intake becomes critically important. These medications cause significant weight loss, but up to 40% of weight lost can be muscle mass without adequate protein and resistance training. A target of 1.2-1.6g per kg of body weight, combined with strength training 2-3 times per week, helps preserve lean muscle mass during rapid weight loss. Since appetite is suppressed, prioritize protein-dense foods at every meal to meet your target within a reduced calorie budget.