Sports Nutrition
Protein Intake Calculator
Your daily protein target based on weight, body composition goal, and activity level. Backed by sports nutrition research -- with food sources to hit your number.
Your daily protein target based on weight, body composition goal, and activity level. Backed by sports nutrition research -- with food sources to hit your number.
Grams of protein per 100g serving. Compare the protein density of common foods.
Per 100g serving (except whey: per scoop). Values are approximate.
Evidence-based protein ranges for every goal, from sedentary to competitive athlete.
RDA minimum. 0.8g/kg. Sufficient to prevent deficiency but not optimal for body composition.
1.1-1.5g/kg. Walking, light gym work, recreational sports. Supports muscle maintenance.
1.6-2.2g/kg. The sweet spot for muscle building. Most research shows no benefit beyond 1.0g/lb for natural athletes.
2.2-3.3g/kg. For aggressive muscle building phases. Higher end may help during caloric deficit.
Research shows that total daily protein intake matters far more than timing. However, distributing protein evenly across 3-5 meals (20-40g per meal) is modestly superior to consuming it all at once. The "anabolic window" -- the idea that you must consume protein within 30 minutes of training -- has been largely debunked. What matters is getting enough protein throughout the day.
Animal proteins (meat, fish, eggs, dairy) are "complete" -- they contain all 9 essential amino acids in adequate proportions. Most plant proteins are "incomplete" but this is easily solved by eating a variety of plant sources throughout the day. You do not need to combine proteins at every meal. Soy, quinoa, and buckwheat are notable plant-based complete proteins.
High protein intake during a calorie deficit serves three critical functions: (1) it preserves lean muscle mass, (2) it has the highest thermic effect of any macronutrient (your body burns 20-30% of protein calories just digesting it), and (3) it promotes satiety, helping you feel full on fewer total calories. During a deficit, aim for the higher end of your protein range.
Protein is one piece of the puzzle. Use these tools to build a complete nutrition strategy.