Protein Calculator
Units:
Protein is the macronutrient responsible for building and repairing muscle, enzymes, hormones, and immune cells. The recommended intake varies significantly based on activity level — sedentary adults need far less than athletes.
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Tip: Distribute protein evenly across 3–5 meals rather than eating most of it at dinner. Each meal should trigger a fresh round of muscle protein synthesis.
- 1Base recommendation: 0.8g protein per kg body weight (RDA for sedentary adults)
- 2Active individuals: 1.2–2.0g/kg depending on intensity
- 3Bodybuilders and high-intensity athletes: up to 2.2g/kg
- 4Goal adjustment: higher protein during fat loss preserves muscle mass
70 kg, moderately active, maintain=84–105g/day1.2–1.5g/kg
80 kg, athlete, muscle gain=128–176g/day1.6–2.2g/kg
| Goal / Activity | g per kg | For 70 kg person |
|---|---|---|
| Sedentary adult (RDA) | 0.8 | 56g/day |
| General fitness | 1.0–1.2 | 70–84g/day |
| Moderate exercise | 1.2–1.6 | 84–112g/day |
| Endurance athlete | 1.4–1.7 | 98–119g/day |
| Strength athlete | 1.6–2.0 | 112–140g/day |
| Fat loss (preserve muscle) | 1.8–2.4 | 126–168g/day |
| Muscle gain | 1.6–2.2 | 112–154g/day |
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Fun Fact
Muscle protein synthesis peaks when you consume 25–40g of protein per meal. Beyond ~40g, the excess is oxidized for energy rather than used for muscle building.
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