Protein Intake Calculator

Find your daily protein target based on your body weight, activity level, and goal. Protein needs vary significantly — a competitive athlete needs nearly double what a sedentary person requires.

Research supports 1.6–2.2g/kg for muscle building. Distribute protein evenly across 3–5 meals (~30–40g per meal) for optimal muscle protein synthesis. Leucine content matters — aim for complete protein sources.