Protein Calculator

The RDA is 0.8g per kg (0.36g/lb), but this is the minimum to prevent deficiency. Most active people need 1.2-2.0g per kg. Athletes building muscle may need up to 2.2g per kg. This calculator adjusts based on your activity level and goals.

For healthy individuals, high protein intake (up to 2.2g/kg) is generally safe. However, very high intake may stress kidneys in those with existing kidney disease. There's also no benefit beyond ~1.6-2.2g/kg for muscle building. Extra protein is used for energy or stored as fat.

Distributing protein throughout the day (20-40g per meal) is optimal for muscle protein synthesis. Post-workout protein (within 2 hours) supports recovery but isn't as critical as once thought. Total daily intake matters more than exact timing.

Complete proteins contain all 9 essential amino acids (meat, fish, eggs, dairy, soy, quinoa). Incomplete proteins are missing one or more (most plants). Vegetarians should eat varied protein sources throughout the day to get all amino acids.

Yes, adults over 50 often need 1.0-1.2g per kg (vs 0.8g RDA) due to anabolic resistance - muscles respond less efficiently to protein. Combined with resistance exercise, higher protein helps prevent age-related muscle loss (sarcopenia).

High-protein plant sources: legumes (lentils, chickpeas), tofu/tempeh, seitan, edamame, quinoa, nuts, seeds. Dairy: Greek yogurt, cottage cheese, milk. Many plant sources have 15-25g protein per serving. Combine throughout the day for complete amino acids.