How much protein do I need per day?

The RDA is 0.8g per kg of body weight for sedentary adults. Active individuals, athletes, and those building muscle may need 1.2–2.2g per kg depending on their goals.

Do I need more protein to build muscle?

Yes. Research suggests 1.6–2.2g of protein per kg of body weight for optimal muscle protein synthesis during resistance training.

Can I eat too much protein?

For healthy individuals, high protein intake (up to 2.2g/kg) is generally safe. Those with kidney disease should consult a doctor.

What are the best protein sources?

High-quality sources include chicken, fish, eggs, Greek yogurt, cottage cheese, tofu, lentils, and whey protein.

Does protein help with weight loss?

Yes, protein increases satiety, has the highest thermic effect of food, and helps preserve lean muscle during a calorie deficit.

Protein Intake Calculator

Find your optimal daily protein intake based on your weight, activity level, and fitness goals.

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Calculate Protein Intake

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