Protein Intake Calculator
Find your optimal daily protein intake based on your activity level and goals. Evidence-based recommendations for maximum results.
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The Science of Protein
- Muscle Protein Synthesis: Peaks at ~25-40g per meal. Spreading intake across 4+ meals optimizes muscle building.
- Higher When Dieting: Research shows 2.0-2.4g/kg helps preserve muscle during calorie deficits.
- Timing Matters Less: Total daily intake is more important than precise timing around workouts.
- Quality Counts: Complete proteins (animal sources, soy) contain all essential amino acids.