Nutrition & Diet
Daily Protein
Requirement Calculator
Calculate your optimal protein intake. Whether you’re looking to build muscle, lose fat, or maintain your physique, protein is the most critical macronutrient.
Protein Intake
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Grams of Protein / Day
Why Is Protein Important?
Protein is the building block of your body. It’s essential for repairing tissues, making enzymes and hormones, and building muscle. Unlike fat and carbohydrates, the body does not store protein, which is why you need a consistent daily intake.
How Much Protein Do You Need?
The Recommended Dietary Allowance (RDA) for the average adult is 0.8 grams per kilogram of body weight. However, this is the minimum amount required to avoid deficiency. For those who are active or looking to build muscle, the science suggests a much higher intake—typically between 1.6g and 2.2g per kilogram of body weight.