Protein Calculator
Calculate protein needs for muscle growth.
That's 152g protein per day:
Shows how much of a single food you'd need to cover your needs. Combine multiple sources!
For optimal muscle growth, experts recommend a daily protein intake of 1.6g to 2.2g per kilogram of body weight.
Complete Guide: How much protein do you need?
Protein is the essential building block of your muscles. But how much do you really need?
Frequently Asked Questions
How much protein is too much?
For healthy individuals, amounts up to 2.5g/kg are safe. Adequate hydration is important to support the kidneys in excreting urea.
Can I get all my protein from shakes?
Theoretically yes, but we recommend a balanced diet with natural sources like meat, fish, eggs, legumes, and dairy for additional micronutrients.
How much protein per meal?
Your body can utilize more than 30g of protein at once. However, distributing it over 3-5 meals throughout the day is optimal for muscle protein synthesis.
Protein for weight loss?
Absolutely! Protein is especially important during a diet to preserve muscle mass and increase satiety.
Plant-based vs. animal protein?
Animal protein often has a more complete amino acid profile. Vegans should combine different protein sources (e.g., rice and beans) to get all essential amino acids.