Daily Protein Intake Calculator

Calculate your optimal daily protein grams based on activity level and muscle building goals.

Key Features

• Evidence-based protein benchmarks (0.8g/kg up to 2.2g/kg)
• Per-meal protein distribution recommendations (3-5 meals)
• Common whole-food protein source reference chart
• Metric & Imperial weight support

Frequently Asked Questions

How much protein is needed to build muscle?

Clinical sports nutrition research recommends 1.6g to 2.2g of protein per kg of body weight (0.7g - 1.0g per lb) for active resistance training.