Protein Calculator
Optimize your nutrition for muscle growth and fat loss
Daily Protein Target
126
grams per day
Based on your moderate activity level and muscle gain goals.
How Much Protein Do You Really Need?
A Protein Calculator is an essential tool for anyone looking to improve their body composition. Protein is the building block of muscle tissue, and getting the right amount depends on your total body weight, activity level, and metabolic goals.
Key Calculation Rule: The general RDA (Recommended Dietary Allowance) is 0.8g per kg of body weight. However, for active individuals or those aiming for muscle hypertrophy, this requirement increases to 1.6g - 2.2g per kg.
Protein for Muscle Gain vs. Weight Loss
Your protein needs change depending on your objective:
- Muscle Gain: High protein intake (approx. 2g/kg) is required to facilitate muscle protein synthesis.
- Weight Loss: Increasing protein helps increase satiety (feeling full) and protects your existing muscle mass while you are in a calorie deficit.
- Maintenance: A balanced approach focusing on 1.2g/kg is often sufficient for overall health and recovery.
Top High-Protein Food Sources
| Food Source | Protein (per 100g) |
|---|---|
| Chicken Breast | 31g |
| Lentils / Dal | 9g |
| Paneer / Cottage Cheese | 18g |
| Whey Protein | 80g |
0 Comments