Protein Intake
Daily protein target
About Protein Intake
A protein-intake calculator returns daily protein in grams based on weight, activity, and goal (maintenance, muscle gain, weight loss). Protein matters more than people think — adequate intake preserves muscle in a deficit, supports recovery, and drives the most satiety per calorie.
Frequently asked questions
Sedentary: 0.8 g/kg (RDA minimum). Active: 1.2-2.0 g/kg. Cutting: 2.0-2.4 g/kg to preserve muscle. Elderly: 1.0-1.2 g/kg minimum.
Healthy kidneys handle 3+ g/kg without issue. People with pre-existing kidney disease should consult their doctor.
20-40g per meal optimises muscle protein synthesis — bigger doses don't proportionally help.
Animal sources have complete amino acid profiles; plant sources need variety (rice + beans, etc.). Vegan athletes hit the same targets, just from more varied sources.
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