Calculate your recommended daily protein intake. Enter your weight, select your goal and activity level to see daily protein needs, per-meal amounts, and calories from protein.
The recommended dietary allowance (RDA) is 0.8 g/kg for sedentary adults, but this is a minimum. Active individuals need 1.2-2.0 g/kg depending on their goals. Athletes and those building muscle benefit from the higher end of this range, spread across 3-5 meals per day.
For healthy individuals, high protein intake (up to 2.5 g/kg) is generally safe. However, those with kidney disease should consult a doctor before increasing protein. Excess protein beyond what your body can use for muscle synthesis is either burned for energy or stored as fat.
Complete protein sources include chicken, fish, eggs, dairy, and soy. For plant-based diets, combine legumes with grains (rice and beans) for complete amino acid profiles. Whey protein is effective for post-workout recovery. Aim for variety to get all essential amino acids.