Protein Calculator

How Much Protein Do I Need Per Day?

Your daily protein requirement depends on several factors including body weight, physical activity, age, and your specific health goals. The Recommended Dietary Allowance (RDA) established by the National Academy of Medicine sets the minimum at 0.8 grams per kilogram of body weight for healthy sedentary adults. However, research from the International Society of Sports Nutrition suggests active individuals benefit from significantly higher intake.

For a 70kg (154lb) sedentary adult, the RDA translates to approximately 56 grams of protein daily. Athletes, individuals doing resistance training, or those in a caloric deficit for weight loss often need 1.6 to 2.4 grams per kilogram - potentially tripling the basic recommendation.

Protein Requirements by Activity Level

Activity level dramatically influences protein needs. Sedentary individuals can function on the RDA minimum, but exercise creates micro-tears in muscle fibers that require amino acids for repair. The more intense and frequent your training, the higher your protein demands become for recovery and adaptation.

What Is the Protein Intake Formula?

The protein intake formula is straightforward: multiply your body weight by the appropriate protein factor for your activity level and goals. If you're 75kg and moderately active aiming to maintain weight, the calculation is 75 x 1.4 = 105 grams of protein daily.

Protein Factors for Different Goals

Your fitness goal significantly adjusts the protein factor. Weight loss requires higher protein to prevent muscle loss during a calorie deficit. Muscle building demands extra amino acids to support protein synthesis. Maintenance sits in the middle, focusing on recovery rather than growth.

• Weight Loss: 1.6-2.4g/kg - Higher protein preserves lean mass while losing fat
• Maintenance: 1.0-1.6g/kg - Supports daily function and recovery
• Muscle Gain: 1.6-2.2g/kg - Provides building blocks for muscle growth

High-Protein Foods: Complete vs Incomplete Protein Sources

Not all proteins are created equal. Complete proteins contain all nine essential amino acids your body can't produce - these come primarily from animal sources like eggs, meat, fish, and dairy. Incomplete proteins lack one or more essential amino acids but can be combined throughout the day to form complete profiles.

Protein Content in Common Foods

Plant-Based Complete Protein Options

Vegetarians and vegans can obtain complete proteins from soy products (tofu, tempeh, edamame), quinoa, buckwheat, and hemp seeds. Combining legumes with grains - like rice and beans together - creates a complete amino acid profile. You don't need to combine them in the same meal; consuming varied protein sources throughout the day achieves the same result.

When Should You Increase Protein Intake?

Certain life stages and conditions require elevated protein consumption beyond standard recommendations. Recognizing these situations helps optimize your nutrition strategy.

Pregnancy and Lactation Requirements

Pregnant women need approximately 1.1g/kg of body weight, increasing to 1.3g/kg during the third trimester. Breastfeeding mothers require even more - around 1.3-1.5g/kg - to support milk production while maintaining their own tissue health. The American College of Obstetricians and Gynecologists emphasizes adequate protein for fetal development.

Older Adults and Muscle Preservation

Adults over 65 face sarcopenia - age-related muscle loss that accelerates without intervention. Research published in the Journal of the American Medical Directors Association recommends 1.0-1.2g/kg for older adults, significantly higher than the standard RDA. Higher protein combined with resistance exercise effectively combats muscle wasting.

Recovery from Injury or Surgery

Healing from wounds, surgery, or illness increases protein demands as the body repairs damaged tissues. Healthcare providers often recommend 1.5-2.0g/kg during recovery periods. Adequate protein accelerates wound healing and helps prevent infection by supporting immune function.

Protein Timing and Distribution Throughout the Day

Spacing protein intake across meals optimizes muscle protein synthesis. Research suggests consuming 20-40 grams of protein per meal, rather than loading all your protein into one sitting. The body can only utilize a certain amount of protein for muscle building at once - typically 0.4g/kg per meal for most adults.

For someone needing 120g of protein daily, spreading it across four meals of 30g each maximizes absorption and utilization. Post-workout protein within 2 hours of training may enhance muscle recovery, though total daily intake matters more than precise timing. Consider using our calorie calculator to balance your overall macronutrients, or try our macro calculator for complete nutritional planning.

While this protein calculator provides science-based estimates, individual needs vary based on health conditions, medications, and metabolic factors. Those with kidney disease, liver conditions, or other medical issues should consult healthcare professionals before significantly increasing protein intake. For body composition tracking, you may also find our body fat calculator helpful.

Last Updated: January 2026 | Reviewed for accuracy