🥩 Daily Protein Intake Calculator

Calculate your recommended daily protein intake based on your weight, activity level and goals. Protein is an essential nutrient for muscle growth, recovery and immune function.

Age (years)

Gender

Weight (kg)

Activity level

Goal

Recommended daily protein

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Protein per meal (3 meals) — Protein calories — Minimum recommended — Maximum recommended —

🍗 Food examples for 30g of protein

Chicken breast

about 120g (palm-sized)

Eggs

about 5 (medium)

Tofu

about 300g (1 block)

Canned tuna

about 1 can (150g)

Beef

about 120g

Greek yogurt

about 300g (1.5 cups)

Salmon

about 150g

Protein powder

about 1-1.5 scoops

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The importance and functions of protein

Protein is one of the three macronutrients alongside carbohydrates and fat, and is a building block of every cell and tissue in the body. Muscle, skin, hair, nails, enzymes, hormones and antibodies are all made of protein, making it essential to life. Protein is composed of 20 amino acids, 9 of which are essential and cannot be synthesized by the body, so they must come from food. Its main roles include tissue growth and repair, enzyme and hormone synthesis, immune support, nutrient transport and fluid balance. Adequate protein is essential for muscle recovery and growth after exercise, and during dieting it helps prevent muscle loss and maintain satiety. This calculator gives a personalized optimal intake based on weight, activity level and goal (muscle gain, weight loss or maintenance).

Recommended protein by activity level

Recommended protein varies greatly with activity level. The RDA for a typical adult is 0.8g per kg, but that is close to the minimum; more is recommended for optimal health. Sedentary people benefit from 1.0-1.2g/kg, enough to maintain basic function and prevent muscle loss. Light exercisers (1-3 times/week) need 1.2-1.6g/kg, moderate exercisers (3-5 times/week) 1.6-2.0g/kg. Intense exercisers (6-7 times/week including strength training) may need up to 2.0-2.4g/kg. For muscle gain, 2.2-2.4g/kg; during weight loss, a higher 2.3-3.1g/kg helps preserve muscle and maintain fullness. Older adults (65+) are advised 1.2-1.5g/kg to prevent sarcopenia, and pregnant women need an extra 25g per day. Vegetarians should eat 10-20% more because plant protein is less digestible.

Protein strategy by goal

Your protein strategy differs by goal — weight loss, muscle gain or maintenance. During weight loss, high protein (2.3-3.1g/kg) minimizes muscle loss and increases satiety, making calorie restriction easier to sustain. Protein has the highest thermic effect of food, burning 20-30% of its calories during digestion. For muscle gain, combine a calorie surplus with 2.2-2.4g/kg and consume 20-40g of protein within 30 minutes to 2 hours after training to maximize muscle protein synthesis. For maintenance, eat 1.6-2.2g/kg to match activity and keep a balanced diet. Endurance athletes (marathon, cycling) need 1.2-1.6g/kg — lower than strength athletes but higher than the general population. During injury recovery or after surgery, temporarily raising protein helps tissue regeneration. For older adults, 25-40g per meal effectively stimulates muscle protein synthesis to prevent sarcopenia.

Protein timing and distribution

Total daily protein matters, but timing and distribution also affect muscle synthesis. To maximize synthesis, 20-40g per meal is ideal, providing about 3-5g of leucine — the essential amino acid that strongly triggers the synthesis signal. Distributing protein evenly across 3-4 meals sustains synthesis throughout the day. Enough protein at breakfast increases satiety and helps appetite control all day. Post-workout intake is called the "anabolic window"; eating protein within 2-3 hours after exercise promotes recovery and growth. However, recent research shows total intake within 4-6 hours around exercise matters more, and exact timing is somewhat overstated. Taking 30-40g of slow-digesting casein before bed can prevent overnight muscle breakdown and promote synthesis. If you do intermittent fasting, eat enough protein within the eating window to hit your daily target.

Protein sources and quality

Protein comes from animal and plant sources, each with pros and cons. Animal protein (meat, fish, eggs, dairy) is complete, containing all 9 essential amino acids, with high digestibility (90-99%) and rich leucine for effective muscle synthesis. 100g of chicken breast provides about 31g, one egg 6g, and 100g of Greek yogurt 10g of protein. Fish (salmon, tuna, mackerel) also supplies omega-3 fatty acids. Plant protein (legumes, nuts, seeds, whole grains) is mostly incomplete, lacking some essential amino acids, but rich in fiber, vitamins, minerals and antioxidants and low in saturated fat — good for heart health. Soy (tofu, tempeh, edamame) is complete, and combining legumes (lentils, chickpeas) with grains (rice, quinoa) complements the amino-acid profile. Protein supplements (whey, casein, soy, pea) are convenient and high-protein but less filling and may lack other nutrients. A balanced diet ideally includes both animal and plant protein.

Risks and cautions of excessive protein

Generally, up to 2.5g per kg is safe for healthy adults, but long-term excess carries potential risks. With kidney disease, a high-protein diet can burden the kidneys, so intake should be limited (consult a doctor). For people with healthy kidneys, high protein usually does not cause damage, but adequate hydration (2-3L per day) is important. Over-restricting carbs and fat while overeating protein can cause low energy, fatigue and reduced performance. Excess animal protein raises saturated fat and cholesterol intake and may increase cardiovascular risk, so balance lean meat, fish and plant protein. Osteoporosis fears are overstated — with adequate calcium, high protein can benefit bone density. With gout, excess high-purine meat and seafood can worsen symptoms. When increasing protein, also raise fiber (vegetables, fruit, whole grains) for digestive health. Appropriate intake matched to your health, activity and goals is key, and extreme diets should be avoided.

よくある質問

How much protein should I eat per day?

The RDA for a typical adult is 0.8g per kg, but depending on activity and goals, 1.0-2.4g/kg is recommended. If you exercise a lot or aim for muscle gain, over 2.0g/kg is appropriate.

When is the best time to eat protein?

Distributing it evenly across 3-4 meals at 20-40g each is ideal for muscle synthesis. Eating within 2-3 hours after exercise aids recovery and growth.