Protein Intake Calculator

The RDA minimum is 0.8g/kg of body weight — enough to prevent deficiency, not optimize performance. For active people and those building muscle, 1.6–2.4g/kg is the research-supported sweet spot. High-level athletes may benefit from up to 3.1g/kg.

Up to a point. Research shows muscle protein synthesis maximizes at roughly 1.6–2.2g/kg/day. Beyond ~2.4g/kg, additional protein is simply oxidized for energy. Distributing protein evenly across 3–5 meals (20–40g each) is more effective than one large serving.

Complete proteins (contain all essential amino acids): chicken, fish, eggs, beef, dairy, quinoa, soy. Animal proteins generally have higher leucine content, which directly triggers muscle protein synthesis. For plant-based diets, combining rice + beans or using soy protein covers all essential amino acids.