Protein Calculator
Find out how much protein you need per day to hit your goals
Why Your Protein Target Matters More Than You Think
Protein is the one macronutrient where 'enough' for general health is substantially different from 'optimal' for body composition, strength, and aging well. The U.S. RDA of 0.8g/kg is designed to prevent deficiency, not optimize performance — and it hasn't been updated in decades despite overwhelming newer evidence.
For adults who exercise, the International Society of Sports Nutrition (Jäger et al., 2017) recommends 1.4–2.0g per kg of bodyweight daily. That's nearly double the RDA. For older adults (50+), research supports even higher intakes — 1.2–1.6g/kg — to counter age-related muscle loss (sarcopenia). And during fat loss, going as high as 2.2–2.4g/kg helps preserve every bit of hard-earned muscle while you're in a caloric deficit.
Quality matters alongside quantity. Complete proteins (containing all 9 essential amino acids) include whey, casein, egg, meat, fish, soy, and quinoa. Plant proteins like rice, pea, and hemp are complete when combined. Leucine content is especially important — this amino acid triggers muscle protein synthesis (MPS). Aim for 2.5-3g of leucine per meal, which is roughly 25-30g of high-quality protein. This 'leucine threshold' is why spreading protein across 3-5 meals works better than loading it into one meal.
Timing matters less than people think — but it's not irrelevant. Eating protein within 2 hours of training optimizes recovery. Pre-sleep protein (30-40g casein) reduces overnight muscle breakdown. For most people, the daily total is what drives results. If you're consistently hitting your target, when you eat it is a secondary optimization.
Keep learning
- →How Much Protein Do You Need? (Full Guide)Complete breakdown by goal, age, and activity level.
- →Whey vs Plant Protein: Which Is Better?Head-to-head on absorption, MPS, and practical considerations.
- →Compare Protein PowdersSide-by-side of Optimum Nutrition, Ghost, Dymatize, Transparent Labs.
- →Halal Protein Powders (Canada)Certified halal options for Muslim athletes.
Protein Calculator FAQ
It depends on your goal and activity. The general recommendation for active adults is 1.6-2.2 grams per kg of body weight. For sedentary adults, 0.8 g/kg is the minimum. If you are trying to lose fat while preserving muscle, aim for the higher end (2.0-2.2 g/kg).
For healthy individuals, protein intakes up to 3.0 g/kg have been studied without adverse effects on kidney function. However, eating excessive protein leaves less room for carbs and fats which are also important. A balanced approach within 1.6-2.2 g/kg covers most peoples needs effectively.
Plant proteins can be equally effective when you eat a variety of sources (legumes, tofu, tempeh, grains, seeds) to get a complete amino acid profile. Some plant proteins are lower in leucine, which is important for muscle protein synthesis — combining sources or slightly increasing total intake compensates for this.
Total daily protein intake matters more than timing. That said, spreading protein across 3-5 meals (20-40g each) optimizes muscle protein synthesis throughout the day. A protein-rich meal within 2-3 hours of training is beneficial but the 'anabolic window' is much wider than previously thought.