Protein Calculator
Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals. Supports muscle gain, fat loss, and maintenance.
Frequently Asked Questions
How much protein do I need per day?
The RDA is 0.8g per kg for sedentary adults. Athletes and those building muscle need 1.6–2.2g per kg.
Can I eat too much protein?
Healthy kidneys can handle high protein (up to 3.5g/kg). Those with kidney disease should consult a doctor.
When should I eat protein?
Distribute protein evenly across meals (20–40g per meal) for optimal muscle protein synthesis.