Calculate Your Optimal Daily Protein Intake

Most adults need between 0.8g to 2.2g of protein per kilogram of body weight per day. The exact amount depends on your activity level, fitness goals, and training experience. Sedentary adults typically need 0.8–1.0g/kg, while active individuals training regularly need 1.6–2.2g/kg.

For healthy adults, high protein intakes (up to 2.2–2.6g/kg) have been shown to be safe in research studies. However, individuals with pre-existing kidney disease should consult their doctor. There is no strong evidence that high protein diets damage healthy kidneys.

Research suggests distributing protein evenly across 3–5 meals throughout the day (approximately 20–40g per meal) is optimal for muscle protein synthesis. Consuming protein within a few hours of exercise can also support recovery, though total daily intake matters most.

Yes. The ISSN recommends 1.6–2.2g/kg/day for individuals focused on building muscle. Combined with resistance training, this higher protein intake supports muscle protein synthesis and lean mass gains. Beginners may see results at the lower end of this range.

Absolutely. Higher protein intake (1.8–2.7g/kg) during a calorie deficit helps preserve lean muscle mass, keeps you feeling full longer, and has a higher thermic effect compared to fats and carbohydrates — meaning your body burns more calories digesting it.