Calculate your optimal daily protein intake based on your weight, goals, and activity level. Whether you're building muscle, losing weight, or maintaining health, get personalized protein recommendations.
If provided, calculations use lean body mass for more accurate recommendations
Now that you know your protein goals, hit them daily with BiteKit. Just speak or type what you ate - AI calculates the protein for you automatically.
Protein is essential for nearly every function in your body. It's the building block of muscles, bones, skin, and enzymes. Getting adequate protein is crucial for:
Your optimal protein intake varies based on your fitness goals. Here are evidence-based recommendations:
| Goal | g/lb | g/kg | Notes |
|---|---|---|---|
| General Health | 0.36 | 0.8 | RDA minimum for sedentary adults |
| Weight Loss | 0.7 - 1.0 | 1.6 - 2.2 | Preserves muscle during deficit |
| Muscle Gain | 0.8 - 1.2 | 1.8 - 2.6 | Maximizes muscle protein synthesis |
| Athletic Performance | 0.7 - 1.0 | 1.6 - 2.2 | Supports training and recovery |
| Maintenance | 0.6 - 0.8 | 1.4 - 1.8 | Active adults maintaining physique |
Here are common protein sources and their protein content to help you plan your meals:
| Food | Serving Size | Protein (g) | Calories |
|---|---|---|---|
| Chicken Breast | 100g (3.5 oz) | 31g | 165 |
| Salmon | 100g (3.5 oz) | 25g | 208 |
| Eggs | 1 large | 6g | 72 |
| Greek Yogurt | 100g (3.5 oz) | 10g | 59 |
| Lean Beef | 100g (3.5 oz) | 26g | 250 |
| Tofu (Firm) | 100g (3.5 oz) | 8g | 76 |
| Lentils (cooked) | 100g (3.5 oz) | 9g | 116 |
| Whey Protein | 1 scoop (30g) | 24g | 120 |
| Cottage Cheese | 100g (3.5 oz) | 11g | 98 |
| Almonds | 30g (1 oz) | 6g | 164 |
Our protein calculator uses scientifically-backed formulas to determine your optimal intake:
Daily Protein = Body Weight x Goal Multiplier
Example: A 70kg person with a muscle gain goal would need: 70 x 2.2 = 154g of protein daily
Lean Body Mass = Body Weight x (1 - Body Fat %)
Daily Protein = Lean Body Mass x Higher Goal Multiplier
Example: A 70kg person at 20% body fat: LBM = 70 x 0.8 = 56kg, then 56 x 2.6 = 146g protein
Using lean body mass provides more accurate recommendations, especially for individuals with higher body fat percentages, as fat tissue doesn't require as much protein as muscle.
How you distribute protein throughout the day matters for maximizing muscle protein synthesis:
Research shows 20-40g per meal maximizes muscle protein synthesis for most people.
Spread protein across 3-5 meals to maintain elevated amino acid levels throughout the day.
Consuming protein within 2 hours after training supports recovery, though total daily intake matters most.
When cutting calories, protein needs actually increase to preserve muscle. Many people reduce protein along with total calories, leading to muscle loss.
Your body can only use about 40g of protein at once for muscle building. Excess is oxidized for energy or converted to other compounds.
Whole food protein sources provide additional nutrients like iron, zinc, and B vitamins that supplements don't offer. Use supplements to fill gaps, not as primary sources.
Not all proteins are equal. Complete proteins containing all essential amino acids (meat, dairy, eggs, soy) are more effective than incomplete proteins alone.
The amount depends on your goals. For general health, 0.8g per kg (0.36g per lb) is the minimum. For muscle gain, aim for 1.8-2.6g per kg. For weight loss while preserving muscle, 1.6-2.2g per kg is optimal.
If you know your body fat percentage, lean body mass provides more accurate recommendations. Since muscle tissue needs protein (not fat), basing calculations on lean mass better reflects your actual needs.
For healthy individuals, high protein intakes (up to 2.6g/kg or more) have been shown to be safe. However, those with kidney conditions should consult a doctor before significantly increasing protein intake.
Distribute protein evenly across meals for optimal muscle protein synthesis. Aim for 20-40g per meal, spread across 3-5 meals per day to maintain steady amino acid availability.
Yes, athletes need 1.6-2.2g/kg compared to 0.8g/kg for sedentary adults. This supports muscle repair, recovery, and adaptation to training. Strength athletes may benefit from up to 2.6g/kg.
High-quality sources include chicken breast (31g/100g), salmon (25g/100g), eggs (6g each), Greek yogurt (10g/100g), lean beef (26g/100g), and tofu (8g/100g). Include variety for optimal nutrition.
BiteKit makes tracking protein as easy as talking. Log meals with your voice or text and let AI calculate your protein intake automatically.
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