Protein Requirement Calculator
Calculate your daily protein needs based on weight, activity, and goals
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Protein Tips
Spread protein intake evenly across meals (20-40g per meal) for optimal muscle protein synthesis.
Athletes and very active individuals may need 1.6-2.2g protein per kg body weight daily.
Older adults (65+) should aim for 1.0-1.2g per kg to prevent muscle loss (sarcopenia).
High-quality proteins contain all 9 essential amino acids: meat, fish, eggs, dairy, soy.
Plant proteins can meet needs when combined properly: rice + beans, hummus + pita.
Post-workout protein (20-40g within 2 hours) maximizes muscle recovery and growth.
Protein helps with satiety and weight management by reducing hunger and boosting metabolism.
Excessive protein (>2.5g/kg) offers no additional benefits and may stress kidneys.
Hydration is crucial when consuming high protein - drink at least 8 glasses of water daily.
Quality matters: choose lean meats, fish, legumes, and minimize processed protein sources.