Protein Intake Calculator
Find your optimal daily protein intake based on your weight and fitness goals.
Step 1 of 3
What is your biological sex?
How This Calculator Works
This protein calculator uses evidence-based intake ranges derived from peer-reviewed research to determine your optimal daily protein target:
- Body Weight — Your weight in kilograms serves as the base for all calculations, as protein needs scale with body mass.
- Activity-Based Multiplier — Each goal maps to a research-backed range (in grams per kilogram). For example, the muscle-building range of 1.6–2.2 g/kg comes from Morton et al.'s 2018 meta-analysis in the British Journal of Sports Medicine.
- Recommended Intake — The midpoint of your goal's range is used as the primary recommendation, with the full range shown for flexibility.
The calculator also provides per-meal breakdown suggestions based on research showing that distributing protein across multiple meals (20–40g per sitting) maximizes muscle protein synthesis (Schoenfeld & Aragon, J Int Soc Sports Nutr. 2018).
Frequently Asked Questions
How much protein do I need per day?
The Recommended Dietary Allowance (RDA) is 0.8 g/kg of body weight for sedentary adults, but research shows active individuals benefit from significantly more. A 2018 meta-analysis in the British Journal of Sports Medicine found that 1.6-2.2 g/kg per day optimizes muscle protein synthesis for those engaged in resistance training.
Can I eat too much protein?
For healthy adults, intakes up to 2.6 g/kg per day have not shown adverse effects in research. A 2016 study in the Journal of the International Society of Sports Nutrition found no harmful effects from high protein intake (up to 3.4 g/kg) over one year. However, individuals with pre-existing kidney disease should consult their doctor.
Does protein timing matter?
Research suggests distributing protein across 3-5 meals (20-40g per meal) optimizes muscle protein synthesis compared to consuming it all at once. A 2018 study in the Journal of the International Society of Sports Nutrition found that evenly distributed protein intake improved muscle retention during weight loss.
What are the best sources of protein?
Complete protein sources contain all essential amino acids: meat, fish, eggs, dairy, and soy. Animal proteins have higher bioavailability (digestibility score of 0.9-1.0 vs. 0.5-0.7 for many plant sources). Combining plant proteins (e.g., rice and beans) can provide complete amino acid profiles.
Should I use protein supplements?
Whole foods should be your primary protein source. Supplements like whey or casein protein can be convenient when whole food intake is impractical. Whey protein is particularly effective post-workout due to its rapid absorption and high leucine content, which triggers muscle protein synthesis.
Track it effortlessly with AI
KCALM uses AI-powered food recognition to track your calories and macros automatically. Just snap a photo.