🥩 Nutrition Tool
Protein Calculator
Determine your daily protein requirements based on your weight, activity level, and fitness goals to optimize muscle growth and recovery.
Calculate Protein Intake
Recommended Daily Protein
--grams / day
| Standard Guidelines (Per Kg of Bodyweight) | Amount |
|---|---|
| RDA Minimum (To prevent deficiency) | 0.8 g/kg |
| Endurance Athletes | 1.2 - 1.4 g/kg |
| Strength Training / Muscle Building | 1.6 - 2.2 g/kg |
| Fat Loss Phase (Caloric Deficit) | 2.0 - 2.4 g/kg |
Why is Protein Important?
Protein is made up of amino acids, which are the building blocks of your body. They are used to build and repair muscles, tendons, organs, and skin, as well as to create enzymes, hormones, and various other chemicals.
Benefits of adequate protein intake:
- Muscle Growth: Provides the raw materials needed for muscle hypertrophy after resistance training.
- Satiety: Protein is highly satiating, meaning it keeps you feeling full longer than carbs or fats, which helps with weight loss.
- Thermic Effect: Your body burns more calories digesting protein compared to other macronutrients.
- Muscle Preservation: High protein intake prevents muscle loss when you are in a caloric deficit to lose fat.