Protein Calculator
How Much Protein Do You Really Need?
Protein is the building block of muscle, but most people are guessing when it comes to their daily intake. CalculatorBudās **Daily Protein Calculator** uses the latest sports science to tell you exactly how many grams you need based on your specific goalāwhether that's building mass, losing fat, or just staying healthy.
šŖ Muscle Gain vs. Fat Loss
Your protein needs change drastically depending on what you are trying to achieve:
- To Build Muscle: You need a surplus of amino acids to repair tissue damage from workouts (Hypertrophy). Aim for 1.6g to 2.2g per kg of body weight.
- To Lose Fat: Surprisingly, you often need more protein when dieting. High protein intake helps preserve your muscle mass while you are in a calorie deficit.
Top Protein Sources (Per 100g)
Struggling to hit your number? Here are the most efficient sources:
Frequently Asked Questions
For healthy individuals with no pre-existing kidney conditions, high protein diets (up to 2.2g/kg) have been shown to be safe. However, if you have kidney disease, you should consult a doctor before increasing intake.
Not necessarily. Supplements like Whey Protein are just convenient food. If you can hit your daily target (e.g., 150g) eating chicken and eggs, you don't need powder. But if you are busy, a shake is a great tool.
Total daily intake matters most. However, spreading your protein across 3-5 meals is optimal for absorption. Eating some protein within 2 hours of a workout can also help kickstart recovery.