Daily Protein Calculator

For muscle building: 0.8-1g per pound of bodyweight. For fat loss while preserving muscle: 1-1.2g per pound. For general health with moderate activity: 0.6-0.8g per pound. This calculator adjusts based on your specific goal and training intensity.

Distribute protein evenly across 3-5 meals for optimal muscle protein synthesis (MPS). Research shows that 25-50g per meal maximally stimulates MPS. Post-workout protein within 2 hours supports recovery, but your total daily intake matters far more than exact timing.

For healthy individuals, protein intakes up to 1.5g per pound of bodyweight have shown no adverse effects in research. There's no proven additional muscle-building benefit beyond 1g/lb. Those with pre-existing kidney conditions should consult a doctor before adopting a high-protein diet.

Plant proteins can be equally effective for muscle building when total intake is sufficient and sources are varied. Plant sources are generally lower in leucine (a key amino acid), so aim for 15-20% more total protein if relying primarily on plant sources. Combining grains + legumes provides a complete amino acid profile.

Supplements are convenient but not necessary. Whole food sources are preferable because they contain additional nutrients. Use whey or plant protein powders to fill gaps when you can't hit your target through food alone — typically 1-2 scoops per day max. Don't rely on shakes for more than 30% of your protein.