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Protein Intake Calculator: Find Your Optimal Daily Protein Needs
Get a personalized protein target based on your body weight, age, gender, activity level, and fitness goals — backed by the latest scientific research.
Your Daily Protein Breakdown
Evidence-Based Protein Intake Guidelines (2024–2026 Research)
Modern research (ISSN, JISSN, meta-analyses 2020–2025) supports these ranges (grams per kg of body weight):
- Sedentary / General Health: 1.2–1.6 g/kg
- Fat Loss (calorie deficit): 1.6–2.4 g/kg — higher to preserve lean mass
- Muscle Gain / Strength Training: 1.6–2.4 g/kg (up to 2.7 g/kg for advanced)
- Elite Athletes / Bodybuilders: 2.0–2.7 g/kg
- Older Adults (50+): 1.6–2.2 g/kg to combat age-related muscle loss (sarcopenia)
Why higher protein during fat loss? Higher intake helps maintain muscle while in a calorie deficit — studies show 2.3–3.1 g/kg of fat-free mass is optimal.
Vegetarians/Vegans: Aim for the upper end of the range (~10–20% more) due to slightly lower digestibility of plant proteins.
How to Hit Your Protein Target – Practical Tips
- Spread intake: 20–40 g per meal/snack maximizes muscle protein synthesis (MPS).
- Best sources: Chicken, turkey, beef, fish, eggs, Greek yogurt, cottage cheese, whey/casein, tofu, tempeh, lentils, quinoa.
- Post-workout: 20–40 g within 1–2 hours after training for optimal recovery.
- Meal timing for muscle gain: Include protein in every meal; bedtime protein (e.g., casein) can help overnight recovery.
- Supplements: Whey isolate, plant protein blends, or collagen are helpful if whole foods fall short.
Example daily plan for a 75 kg person targeting 180 g protein:
- Breakfast: 4 eggs + Greek yogurt (40 g)
- Lunch: Chicken breast 200 g (50 g)
- Post-workout shake: Whey 30 g + banana (35 g)
- Dinner: Salmon 200 g + quinoa (45 g)
- Snack: Cottage cheese 200 g (25 g)
Protein Myths Debunked
- Myth: High protein damages kidneys. Fact: Safe up to 3.0+ g/kg for healthy individuals (2024 meta-analyses).
- Myth: You can only absorb 30 g per meal. Fact: You absorb nearly all of it — higher amounts just trigger more oxidation, but still contribute to daily total.
- Myth: Protein makes you fat. Fact: Excess calories do — protein has the highest thermic effect (20–30%).
Track Your Progress & Share Results
Calculate your needs, track intake with an app (MyFitnessPal, Cronometer), and watch your strength & body composition improve!
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Frequently Asked Questions – Protein Intake
Can you consume too much protein?
For healthy people, up to 3.0–3.5 g/kg is safe long-term. Excess is oxidized for energy or excreted. Those with kidney issues should consult a doctor.
Do I need protein powder/supplements?
Not required if you hit your target with food. Powders are convenient for post-workout, travel, or high targets (180 g+).
Should older adults consume more protein?
Yes — 1.6–2.2 g/kg helps prevent sarcopenia and maintain strength (ISSN 2023 position stand).
Is protein timing important?
Total daily intake matters most, but spreading 20–40 g every 3–4 hours optimizes muscle growth and recovery.
How much protein for fat loss?
Aim for 1.8–2.4 g/kg of body weight to preserve muscle during a calorie deficit (2024 studies).
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