Protein Intake Calculator
Protein Intake Calculator
Daily protein target by body weight, activity, and goal.
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Frequently Asked Questions
Q1How much protein do I need per day to build muscle?
Research consistently supports 1.6–2.2 g of protein per kg of body weight per day (0.73–1 g per lb) for maximizing muscle protein synthesis in resistance-trained individuals. The Protein Intake Calculator factors in your weight, activity level, and goal to generate a personalized daily target.
Q2Does protein timing matter for muscle growth?
Total daily protein intake matters most. However, distributing protein across 3–5 meals of 25–40 g each optimizes muscle protein synthesis throughout the day. Consuming protein within 2 hours of resistance training provides an additional but modest benefit for muscle building.
Q3What are the best protein sources for muscle building?
Complete protein sources containing all essential amino acids are optimal: eggs, chicken, beef, fish, dairy products (whey and casein), and soy. Whey protein contains the highest leucine content and is rapidly absorbed, making it particularly effective immediately after training.
Q4Can eating too much protein be harmful?
For healthy adults with normal kidney function, current research does not support a harmful upper intake level for protein. Studies of intakes up to 3.3 g/kg/day in healthy resistance-trained individuals show no adverse effects on kidney or liver function. Excess protein is oxidized for energy rather than stored as fat directly.