Protein Intake Calculator

Protein is one of the three macronutrients your body needs in large amounts, alongside carbohydrates and fats. Unlike carbs and fats, which primarily provide energy, protein serves as the building blocks for virtually every structure in your body.

Made up of amino acids - often called the "building blocks of life" - protein is essential for building and repairing muscle tissue, producing enzymes and hormones, supporting immune function, and maintaining healthy skin, hair, and nails. Your body can produce 11 of the 20 amino acids it needs, but nine are essential and must come from your diet.

Benefits of Adequate Protein Intake

• Muscle preservation and growth: Adequate protein prevents muscle breakdown and supports muscle protein synthesis
• Increased satiety: Protein is the most filling macronutrient, helping control hunger and reduce calorie intake
• Higher thermic effect: Your body burns 20-30% of protein calories during digestion (vs. 5-10% for carbs, 0-3% for fats)
• Better body composition: Higher protein intake during weight loss preserves muscle mass, ensuring fat-only loss
• Metabolic support: Protein helps maintain metabolic rate during calorie restriction

The Recommended Dietary Allowance (RDA) for protein is 0.8g/kg (0.36g/lb) for sedentary adults. However, this is the minimum to prevent deficiency, not the optimal amount for active individuals, athletes, or those looking to build muscle or lose fat.

Evidence-Based Recommendations

• Fat Loss: 2.0-2.6g/kg (0.9-1.2g/lb) - Higher protein preserves muscle in a calorie deficit and increases satiety
• Muscle Maintenance: 1.6-2.0g/kg (0.7-0.9g/lb) - Sufficient to maintain muscle mass with regular training
• Muscle Gain: 1.6-2.2g/kg (0.7-1.0g/lb) - Adequate for muscle protein synthesis and growth
• Athletes: 1.8-2.4g/kg (0.8-1.1g/lb) - Higher demands from intense training
• Older adults (60+): 1.2-1.6g/kg (0.55-0.7g/lb) - Higher needs to combat age-related muscle loss

Pro tip: Start at the lower end of your range and increase if needed. More isn't always better - above 2.6g/kg provides no additional benefit and just displaces other nutrients. Focus on consistency over perfection.

Not all protein sources are created equal. Some provide all essential amino acids (complete proteins), while others are incomplete. Some are lean, others come with significant fat. Variety is key for optimal nutrition.

Animal-Based Proteins (Complete)

• Chicken breast: 31g protein per 100g, very lean, versatile
• Turkey: 29g protein per 100g, lean, rich in B vitamins
• Fish (salmon, tuna, cod): 20-25g protein per 100g, omega-3 fatty acids
• Eggs: 6g protein each, complete amino acid profile, very bioavailable
• Greek yogurt: 10g protein per 100g, probiotics, calcium
• Cottage cheese: 12g protein per 100g, slow-digesting casein
• Lean beef: 26g protein per 100g, iron, zinc, B12

Plant-Based Proteins

• Tofu/Tempeh (complete): 8-15g protein per 100g, all nine essential amino acids
• Lentils: 9g protein per 100g cooked, fiber, iron
• Chickpeas: 9g protein per 100g cooked, versatile
• Quinoa (complete): 4g protein per 100g cooked, all essential amino acids
• Edamame: 11g protein per 100g, complete protein
• Hemp seeds (complete): 32g protein per 100g, omega-3s

Protein Supplements

• Whey protein: Fast-digesting, ideal post-workout, 20-25g per scoop
• Casein protein: Slow-digesting, ideal before bed, reduces overnight breakdown
• Pea protein: Plant-based, complete protein when combined with rice protein
• Soy protein: Complete plant protein, similar quality to whey

While total daily protein is the most important factor, timing and distribution can optimize muscle protein synthesis and recovery. Here's what the research shows:

Meal Distribution

Muscle protein synthesis is maximized when you consume 20-40g of protein per meal. Spreading protein across 3-5 meals throughout the day keeps amino acids available for muscle repair and growth. Each meal should contain at least 20g protein to trigger optimal muscle protein synthesis.

Post-Workout Timing

The "anabolic window" is less critical than once believed, but consuming 20-40g of fast-digesting protein (whey) within 2 hours post-workout optimizes recovery and muscle protein synthesis. If you're eating regularly throughout the day, the urgency is low. Fasted training makes post-workout nutrition more important.

Before Bed

Consuming 30-40g of slow-digesting protein (casein or cottage cheese) before bed can reduce overnight muscle breakdown and support morning recovery. This is especially beneficial during muscle-building phases or for athletes with high training volumes.

Remember: These timing strategies are optimizations that matter 5-10% compared to hitting your daily protein target, which matters 90%. Don't stress about perfect timing if you're consistently hitting your total daily protein goal.