Protein Intake Calculator

Protein is the most important macronutrient for anyone who trains. It's not just for bodybuilders—whether you're a runner, CrossFitter, powerlifter, or weekend warrior, adequate protein intake is essential for:

To determine your total daily calorie needs first, calculate your TDEE (Total Daily Energy Expenditure), then allocate protein as a percentage of those calories. For comprehensive macro planning, use our macronutrients calculator to balance protein with carbohydrates and fats.

• Muscle repair and growth — Protein provides amino acids, the building blocks your body uses to repair damaged muscle tissue and build new muscle after training.
• Recovery — Adequate protein speeds recovery between training sessions, reducing soreness and improving adaptation.
• Satiety and weight management — Protein is the most filling macronutrient, helping you feel full and reducing overall calorie intake.
• Metabolic health — Protein has a higher thermic effect (burns more calories during digestion) and helps preserve lean mass during weight loss.
• Immune function — Antibodies, enzymes, and hormones are all made from protein.

The more active you are, the more protein you need. Here's the breakdown:

Your training goal significantly impacts your protein requirements:

Important: These ranges overlap intentionally. A 70kg person cutting weight might target 140-168g, while the same person bulking might aim for 112-154g. Both are valid—adjust based on hunger, adherence, and results.

Not all protein is created equal. Here's a comprehensive guide to the best sources:

Animal-Based Proteins (Complete Proteins)

Animal proteins contain all 9 essential amino acids in optimal ratios for human use:

Plant-Based Proteins

Most plant proteins are incomplete (except soy and quinoa), but combining different sources throughout the day provides all essential amino acids:

While total daily protein is most important, how you distribute it matters for maximizing muscle protein synthesis:

Optimal Meal Distribution

• 3-4 meals per day — Research shows spacing protein across 3-4 meals optimizes muscle protein synthesis better than 1-2 large meals.
• 20-40g per meal — This range maximally stimulates muscle protein synthesis in most people.
• Pre-sleep protein — 30-40g of slow-digesting protein (casein, cottage cheese) before bed supports overnight recovery.

Does the "Anabolic Window" Exist?

The old idea that you must consume protein within 30 minutes post-workout has been largely debunked. The "anabolic window" is actually several hours wide. That said:

• If you train fasted — Post-workout protein is more critical (consume within 1-2 hours).
• If you had a pre-workout meal — The urgency is lower; anytime within 3-4 hours is fine.
• Total daily protein matters most — Hitting your target is more important than exact timing.

1. Not Eating Enough Protein

Problem: Many people, especially women and plant-based eaters, chronically under-consume protein.

Fix: Track your intake for a few days to see where you actually stand. Aim to include a protein source at every meal.

2. Eating All Your Protein in One Meal

Problem: "Saving" protein for dinner means missing opportunities to stimulate muscle protein synthesis throughout the day.

Fix: Spread intake across 3-4 meals. Even 20g at breakfast makes a difference.

3. Obsessing Over Timing

Problem: Stressing about the "anabolic window" while total daily intake is suboptimal.

Fix: Prioritize hitting your daily target. Timing is secondary.

4. Only Eating Chicken and Protein Powder

Problem: Limited protein variety can lead to nutrient deficiencies and diet fatigue.

Fix: Rotate sources. Include fish (omega-3s), eggs (choline), dairy (calcium), legumes (fiber), and lean red meat (iron/B12). Tracking your protein intake alongside total calories helps ensure you're meeting your goals. Use our calorie burn calculator to understand how your training affects daily energy needs, which influences your protein requirements.

Do I need protein supplements?

No, you don't need them. Whole foods are always preferred. However, protein powder (whey, casein, pea, rice) is convenient, cost-effective, and helpful when whole food intake is insufficient. It's a supplement, not a replacement.

Can I eat too much protein?

For healthy individuals with normal kidney function, intakes up to 2.4g/kg are safe. Beyond that, there's no additional benefit and you may displace other important nutrients. If you have kidney disease, consult a nephrologist before increasing protein.

Is plant protein as good as animal protein?

Plant proteins are slightly less bioavailable and often lower in leucine (key amino acid for muscle growth). However, eating 10-20% more plant protein compensates for this. You can absolutely build muscle on a plant-based diet—just hit your total target and eat a variety of sources.

Do older adults need more protein?

Yes. Adults over 65 may need 1.2-1.5g/kg (or higher) to combat age-related muscle loss (sarcopenia). Higher protein combined with resistance training is the most effective way to maintain muscle mass and functional independence with age.

• International Society of Sports Nutrition (ISSN) — Position stand on protein and exercise (2017).
• American College of Sports Medicine (ACSM) — Nutrition and athletic performance guidelines.
• Examine.com: How much protein do you need? — Evidence-based protein intake guide.
• PubMed / NCBI — Peer-reviewed research on protein requirements and muscle protein synthesis.

All recommendations are based on current scientific consensus from major sports nutrition organizations and peer-reviewed research.