Protein Calculator

Your daily protein needs depend on several factors:

• Sedentary adults: 0.8g per kg of body weight
• Regular exercisers: 1.2-1.4g per kg
• Athletes: 1.4-1.8g per kg
• Bodybuilders: 1.6-2.0g per kg

Use our calculator above for personalized recommendations based on your specific needs.

Yes, absolutely! While protein supplements are convenient, they're not necessary for muscle growth. Whole food protein sources like lean meats, fish, eggs, dairy, and legumes can provide all the protein you need. Focus on meeting your daily protein requirements through a balanced diet first, and use supplements only when needed for convenience.

While protein is generally safe, excessive intake (above 2.2g/kg body weight) may not provide additional benefits and could stress the kidneys in people with existing kidney problems. Most healthy individuals can safely consume up to 2g/kg body weight without issues. However, it's always best to stick to recommended amounts unless advised otherwise by a healthcare provider.

Optimal protein timing includes:

• Morning: To break overnight fast
• Pre-workout: 1-2 hours before exercise
• Post-workout: Within 30 minutes after exercise
• Throughout the day: Evenly spaced meals
• Before bed: Slow-digesting protein for overnight recovery

However, total daily protein intake is more important than timing for most people.

Protein supports weight loss through multiple mechanisms:

• Increases satiety and reduces hunger
• Preserves muscle mass during calorie restriction
• Has a higher thermic effect (burns more calories during digestion)
• Helps maintain stable blood sugar levels
• Reduces cravings and late-night snacking

Complete proteins contain all nine essential amino acids your body needs:

• Complete proteins: Meat, fish, eggs, dairy, quinoa, soy
• Incomplete proteins: Most plant sources

Vegetarians and vegans can combine different plant proteins to get all essential amino acids.

Yes, older adults (65+ years) typically need more protein to:

• Prevent age-related muscle loss (sarcopenia)
• Maintain bone health
• Support immune function
• Aid in recovery from illness or injury

Recommended intake is 1.2-1.5g/kg body weight per day for older adults.

Our protein calculator uses scientifically validated formulas that consider:

• Body weight and composition
• Activity level and exercise type
• Age and gender factors
• Fitness goals

While it provides accurate estimates, individual needs may vary. Consult a healthcare provider for personalized advice.

Common signs of inadequate protein intake include:

• Muscle weakness and loss
• Slow recovery from injuries
• Hair, skin, and nail problems
• Increased hunger and cravings
• Weakened immune system

Use our calculator to ensure you're meeting your protein needs.

Vegetarians can meet protein needs through:

• Dairy and eggs (if consumed)
• Legumes (beans, lentils, chickpeas)
• Soy products (tofu, tempeh, edamame)
• Quinoa and other whole grains
• Nuts and seeds
• Plant-based protein supplements

Combine different sources to ensure you get all essential amino acids.