Protein Intake Calculator
Calculate your daily protein needs based on your weight, activity level, and fitness goals. Get personalized recommendations for optimal muscle building and recovery.
About Protein Intake
Why is protein important?
Protein is essential for building and repairing muscle tissue, producing enzymes and hormones, supporting immune function, and maintaining healthy skin, hair, and nails. It also helps you feel full and satisfied after meals.
How much protein do I need?
The RDA is 0.8g/kg, but this is a minimum to prevent deficiency. Active individuals, athletes, and those trying to build muscle or lose fat typically need 1.2-2.2g/kg. Our calculator provides personalized recommendations based on your specific situation.
When should I eat protein?
Distribute protein evenly across 3-5 meals for optimal muscle protein synthesis. Aim for 20-40g per meal. Consuming protein after exercise can enhance muscle recovery and growth.
Complete vs incomplete proteins
Animal proteins (meat, fish, eggs, dairy) are complete, containing all essential amino acids. Most plant proteins are incomplete but can be combined (e.g., rice and beans) to provide all amino acids.
How We Calculate Your Protein Needs
The Formula
Daily Protein (g) = Body Weight (kg) × Protein Multiplier
Base Protein Multipliers by Activity
• Sedentary: 0.8 - 1.0 g/kg
• Lightly Active: 1.0 - 1.4 g/kg
• Moderately Active: 1.2 - 1.6 g/kg
• Very Active: 1.4 - 1.8 g/kg
• Athlete: 1.6 - 2.2 g/kg
Goal Adjustments
• Lose Fat: +20% protein (preserves muscle during deficit)
• Maintain: No adjustment
• Build Muscle: +10% protein (supports muscle growth)
Per-Meal Distribution
We divide your daily protein by 4 meals for optimal muscle protein synthesis. Research suggests 20-40g of protein per meal is ideal for most people, spread evenly throughout the day.
Scientific Basis
These recommendations are based on position stands from the International Society of Sports Nutrition (ISSN) and research on protein requirements for different activity levels and goals.
Track Your Protein with Pandish
Hit your protein goals effortlessly. Pandish tracks protein automatically when you scan your food.