myProtein Intake Calculator
Daily protein target based on body weight × goal multiplier.
About the Protein Intake Calculator
Protein is an essential macronutrient required for muscle repair and growth, enzyme production, immune function, and hormone synthesis. Unlike fat and carbohydrates, the body cannot store protein in a dedicated reserve — dietary protein must be consumed regularly to meet ongoing needs.
How the calculation works
This calculator multiplies your body weight in kilograms by a goal-specific multiplier based on published research and widely used clinical guidelines:
- Sedentary / general health: 0.8 g/kg — the RDA minimum for healthy adults
- Lightly active / weight loss: 1.2 g/kg — helps preserve lean mass during a calorie deficit
- Moderately active: 1.6 g/kg — the range supported by most endurance and recreational sport research
- Muscle building: 2.0 g/kg — consistently shown to maximise muscle protein synthesis in resistance-trained individuals
- Athlete / intense training: 2.2 g/kg — used in elite sport and high-volume training programmes
- Maximum safe: 2.5 g/kg — upper boundary of evidence-based recommendations for healthy adults
Protein quality and food sources
Not all protein is equal. Animal sources (meat, fish, eggs, dairy) are complete proteins containing all essential amino acids. Plant sources (legumes, grains, nuts) may be incomplete individually but can be combined across the day to meet full amino acid requirements. Leucine content is particularly important for muscle protein synthesis — found in high concentrations in whey, eggs, beef, and soy.
Distributing protein through the day
Research consistently shows that spreading protein across 3–5 meals of 20–40 g each maximises muscle protein synthesis better than consuming the same total amount in one or two large meals. Post-exercise protein consumption within a 2-hour window further supports recovery and adaptation.