Protein Intake Calculator

The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day for sedentary adults. This is the minimum to prevent deficiency, not an optimal intake for health or body composition. Active people, athletes, older adults, and those seeking to build muscle need more, typically 1.2 to 2.2 g/kg/day depending on their goals.

Yes. Research consistently shows that athletes and people engaged in regular intense exercise need more protein than the RDA to support muscle protein synthesis, repair, and adaptation. The International Society of Sports Nutrition recommends 1.4 to 2.0 g/kg/day for strength and endurance athletes, rising to up to 2.2 g/kg/day during periods of caloric restriction or intense training.

For healthy adults with adequate hydration and normal kidney function, high protein intakes up to 2.2 g/kg/day are considered safe. The concern that high protein damages healthy kidneys is not supported by current evidence. However, consuming very high amounts (above 3 g/kg/day) for extended periods has not been thoroughly studied and is unnecessary for most people.

High-quality protein sources include chicken breast, turkey, lean beef, fish and seafood, eggs, dairy (Greek yogurt, cottage cheese, milk), and for plant-based diets: tofu, tempeh, edamame, lentils, chickpeas, and quinoa. Whey and plant-based protein powders are convenient supplements but whole food sources are preferred for overall nutritional value.

Yes. Research suggests that spreading protein intake across 3 to 5 meals maximises muscle protein synthesis throughout the day. Each meal should contain approximately 20 to 40 grams of protein to optimally stimulate muscle building. Consuming all your protein in one or two meals is less effective than distributing it evenly, especially for older adults.