Calculate how much protein you need per day based on your body weight, activity level, and fitness goals. Whether your goal is muscle gain, weight loss, or overall health, our Protein Intake Calculator gives you a clear, science-based estimate in seconds.
Understanding the science behind protein requirements for different life stages, health goals, and training objectives
Building new muscle tissue requires a Positive Nitrogen Balance. Your body needs more protein than it breaks down during training.
Inadequate protein during a "bulking" phase leads to fat gain instead of muscle, as the body lacks the building blocks to repair fibers.
It's not just the total; Leucine content per meal is the "on-switch" for muscle synthesis. Aim for 3g of Leucine per meal.
Protein has the highest TEF (Thermic Effect of Food) and preserves "Lean Body Mass" while you are in a calorie deficit.
"Skinny-fat" syndrome. Losing weight without enough protein means you lose muscle, slowing down your metabolism further.
Protein boosts GLP-1 and reduces Ghrelin (the hunger hormone), making your diet 50% easier to stick to.
Older adults suffer from Anabolic Resistance, meaning they need higher doses of protein to get the same muscle-building signal as youth.
Sarcopenia leads to loss of physical independence, increased fall risk, and brittle bones.
Distribute protein evenly! Don't eat all your protein at dinner; your body needs at least 25-30g at every meal to trigger synthesis at age 60+.
You are literally building a human body. Protein needs scale with the baby's growth and the mother's milk production.
Low birth weight or postpartum depletion (where the body "eats" its own muscle to provide for the baby).
Quality over quantity. Focus on DHA-rich sources like salmon or egg yolks to support the baby's brain development simultaneously.
Surgery creates a Hypermetabolic State. Your body consumes massive amounts of amino acids to repair skin, blood vessels, and bone.
"Non-union" of wounds, post-op infections, and extended bedrest muscle atrophy.
Supplementing with specific amino acids like Arginine and Glutamine can significantly speed up skin and tissue closure.
Plant proteins have a lower Biological Value and lower digestibility due to fiber/anti-nutrients.
Deficiency in essential amino acids like Lysine or Methionine, leading to chronic fatigue and poor hair/nail health.
Since plant protein is less dense, consider a high-quality Isolate Pea or Soy protein to hit your targets without excessive carb intake.
Long-distance cardio creates a "catabolic" environment where the body may use its own muscle as an emergency fuel source.
Chronic overtraining, stress fractures, and hormonal imbalances (RED-S).
Timing is everything. Consuming 20g of protein with 60g of carbs immediately after a long run increases Glycogen Resynthesis faster than carbs alone.
Everything you need to know about protein and nutrition
Protein is one of three essential macronutrients (along with carbohydrates and fats) that your body needs to function. It's made up of amino acids - often called the "building blocks of life" - which are organic compounds that combine to form proteins.
Why Your Body Needs Protein:
| Age Group | Recommended Intake | Notes |
|---|---|---|
| Infants (0-12 months) | 9.1-11g/day | From breast milk or formula |
| Toddlers (1-3 years) | 13g/day | Critical for rapid growth |
| Children (4-8 years) | 19g/day | Support development |
| Pre-Teens (9-13 years) | 34g/day | Pre-puberty growth phase |
| Teens (14-18 years) | 46-52g/day | Peak growth and hormone development |
| Adults (19-64 years) | 0.8-1.2g/kg | Varies by activity level |
| Seniors (65+ years) | 1.0-1.5g/kg | Higher to prevent muscle loss |
First Trimester: Add +1g/day (minimal increase)
Second Trimester: Add +10g/day (total: ~60-70g)
Third Trimester: Add +30g/day (total: ~80-100g)
Breastfeeding: Add +25g/day (total: ~75-100g)
Formula Feeding: Return to normal requirements
Combination: Add +15-20g/day
Get answers to the most common protein-related questions