Protein Intake Calculator
Protein is essential for cellular repair, immune function, satiety signaling, and muscle protein synthesis (MPS). This tool calculates your daily requirement based on body weight, body composition, and resistance training frequency.
Your estimated daily maintenance energy (TDEE).
*Clinical estimate. Adjust gradually based on observed 14-day body weight trends.
Formula & Calculation Methodology
Sedentary adult baseline: 0.8g/kg body weight (RDA). Active endurance athlete: 1.2–1.4g/kg. Resistance-trained adult seeking muscle growth or retention in a deficit: 1.6–2.2g/kg (0.7–1.0g/lb).
Practical Example & Interpretation
An 80 kg individual engaged in heavy weightlifting requires: 80 × 2.0g = 160g of protein daily, divided across 3 to 5 meals of 30-50g each.
Assumptions & Clinical Disclaimers
High protein diets (up to 2.8g/kg) have been repeatedly shown in randomized trials to be safe for individuals with normal kidney function. Individuals with pre-existing renal conditions should follow nephrologist guidance.