Daily Protein Intake Calculator
Protein is the most critical macronutrient for muscle gain, fat loss, and recovery. Recommendations vary widely: 0.8 g/kg (sedentary) to 2.8 g/kg (competitive athletes in a deficit). This calculator gives you a science-backed target range based on your weight, activity level, and whether you're trying to lose fat, gain muscle, or maintain.
Frequently Asked Questions
Is too much protein harmful?+
For healthy people with normal kidney function, high protein intake (up to 2.5–3 g/kg) is safe. The kidneys process protein metabolic waste (urea) efficiently. The concern applies only to those with pre-existing kidney disease, who should follow a doctor's protein restriction. Excess protein is simply oxidized for energy, not stored.
What are the best protein sources for vegetarians?+
Complete proteins: paneer (18 g/100g), Greek yogurt (10 g/100g), eggs (13 g/100g), tofu (8 g/100g), edamame (11 g/100g). Good plant proteins: dal/lentils (9 g cooked/100g), chickpeas (9 g/100g), rajma (9 g/100g), quinoa (4 g/100g). Combine dal + rice for a complete amino acid profile.
How should I spread protein intake throughout the day?+
Research shows muscle protein synthesis is optimized when protein is distributed across 4–5 meals of 25–40 g each. Avoid eating 100 g at one meal — absorption is not a bottleneck, but utilization for muscle synthesis peaks at 25–40 g per meal. Time one serving within 1–2 hours of resistance training.
Do protein supplements help or are whole foods enough?+
Whole foods are always preferred — they come with vitamins, minerals, and fiber that supplements lack. But if you struggle to hit your protein target through food alone (common above 1.8 g/kg), whey or casein protein powder is a convenient, cost-effective top-up. Aim for food first; use supplements to bridge the gap.