Protein Calculator

Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. Your protein needs depend on several factors including body weight, activity level, and fitness goals.

Protein Requirements by Activity Level

• Sedentary (0.8-1.0g/kg): Minimal physical activity
• Lightly Active (1.0-1.2g/kg): Light exercise 1-3 days/week
• Moderately Active (1.2-1.6g/kg): Regular exercise 3-5 days/week
• Very Active (1.6-2.0g/kg): Intense training 6-7 days/week
• Athletes (2.0-2.2g/kg): Professional training or bodybuilding

Protein for Different Goals

• Weight Loss: Higher protein helps preserve muscle mass and increase satiety
• Maintenance: Adequate protein supports overall health and body composition
• Muscle Gain: Increased protein is needed for muscle protein synthesis

Complete vs Incomplete Proteins

Complete proteins contain all essential amino acids and include meat, fish, eggs, dairy, and soy. Incomplete proteins lack one or more essential amino acids and include most plant sources. Combine different plant proteins to get all essential amino acids.

Important Considerations

• More protein isn't always better - excess is stored as fat or excreted
• Quality matters - choose lean proteins and varied sources
• Timing can optimize muscle protein synthesis, especially post-workout
• Individual needs may vary based on age, metabolism, and health conditions

Note: Consult with a healthcare provider or registered dietitian if you have kidney disease or other health conditions that may affect protein metabolism.