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Muscle & Recovery
Protein Calculator
Calculate exactly how much protein your body needs daily based on your goal
වෛද්ය තහවුරු කිරීම:
Dr. Priya Sammni, MBBS, DFM
යාවත්කාලීන කළේ: Mar 2026
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grams of protein per day
🍗 High-Protein Food Sources
❓ Frequently Asked Questions
How much protein for muscle gain?
Research supports 1.6–2.2g per kg of body weight for maximising muscle protein synthesis during resistance training. Spreading protein evenly across 3–5 meals optimises absorption.
Can I eat too much protein?
For healthy individuals, high protein intakes (up to 3.5g/kg) are generally safe. Those with pre-existing kidney disease should consult their doctor before significantly increasing protein intake.
What are the best protein sources?
Complete proteins containing all essential amino acids include: chicken, beef, fish, eggs, dairy, and soy. Plant sources like legumes and grains can be combined to achieve complete amino acid profiles.
Should I use protein supplements?
Food-first is always the priority. Protein supplements (whey, casein, pea protein) are convenient tools when dietary protein is insufficient — they are not superior to whole food sources.
🔗 Related Calculators
How Much Protein Do You Really Need?
Protein is the body's primary building material for muscle, enzymes, hormones, and immune function. Unlike carbohydrates, the body cannot store excess protein — making consistent daily intake essential. Your protein needs vary significantly based on your goals, activity level, and body composition.
The Recommended Dietary Allowance (RDA) of 0.8g/kg is the minimum to prevent deficiency in sedentary adults — not an optimal target for active people. Current sports nutrition research suggests substantially higher intakes for performance and body composition goals.
Protein Recommendations by Goal
- Sedentary adults: 0.8–1.2g/kg (RDA minimum)
- Weight loss: 1.2–1.6g/kg (to preserve muscle in a deficit)
- Endurance athletes: 1.2–1.6g/kg
- Strength/muscle building: 1.6–2.2g/kg
- Elite athletes / body recomposition: 2.2–3.1g/kg
⚕️ Medical Disclaimer: If you have kidney disease or other medical conditions, consult your doctor before increasing protein intake significantly.
📚 විද්යාත්මක මූලාශ්ර සහ සමීකරණ
- Published academic clinical guidelines and standardized peer-reviewed formulas for health metrics.
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