Daily Protein Calculator
Discover how much protein you need for your goals
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Why is Protein important?
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.
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.
How to interpret this result?
This recommendation serves as an ideal starting point. You can:
- Distribute the total amount across 4-6 meals throughout the day
- Consume a larger portion (20-30g) after training to optimize recovery
- Adjust upward if you feel more hungry or have difficulty recovering from workouts
- Adjust downward if you have difficulty reaching this amount
Sources and Evidence
- 01Examine.com - Meta-analysis of protein studies
- 02ISSN (International Society of Sports Nutrition) - Official position
- 03Recent meta-analyses on protein intake and body composition
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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