Daily Protein Calculator
Discover how much protein you need for your goals
Complete Protein Guide
Your daily protein needs vary according to your physical activity level:
For sedentary people
For regular exercisers
For athletes in intense training
* Some athletes and people in specific situations may benefit from higher protein values, reaching up to 2.4-2.6g/kg in particular cases.
Use our calculator below to discover your specific protein needs based on your profile and goals.
Protein Calculator
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🥩 Why is Protein important?
Understand the benefits and how to optimize your intake
Protein for Muscle Gain
To optimize muscle gain, a protein intake of 1.6-2.2g of protein per kg of body weight is recommended. Athletes in a bulking phase may benefit from the upper end of this range.
💡 Tip: Split your protein intake into 4-6 meals throughout the day for better absorption.
Protein for Fat Loss
During weight loss, a higher protein intake (2.0-2.4g/kg) helps preserve muscle mass while in a caloric deficit.
💡 Tip: Prioritize lean proteins such as chicken, fish, and egg whites during cutting.
Protein for Adults 50+
People over 50 may need more protein (1.5-2.0g/kg) to combat the natural loss of muscle mass associated with aging.
💡 Tip: Combine protein intake with resistance exercises for best results.
💪 Benefits of Adequate Protein
Muscle Growth
Essential for protein synthesis and muscle hypertrophy after training.
Boosted Metabolism
Protein has a higher thermic effect, burning more calories during digestion.
Greater Satiety
Reduces hunger and cravings, facilitating caloric control and weight loss.
Faster Recovery
Accelerates muscle repair and reduces post-workout soreness (DOMS).
Bone Health
Adequate protein helps maintain bone density.
Muscle Preservation
Prevents lean mass loss during caloric deficit.
Tips for Reaching Your Protein Goal
- Include a protein source in every meal
- Consider whey protein as supplementation
- Prioritize lean protein sources
- Distribute intake throughout the day
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