🥩 Protein Calculator
How many grams of protein do you need daily?
High-Protein Foods (per serving)
Evidence-Based Protein Recommendations
The RDA of 0.36g/lb (0.8g/kg) is the minimum to prevent deficiency — not the optimal amount. Research consistently shows active adults benefit from 0.7-1.0g per pound for muscle maintenance and growth, and 1.0-1.2g per pound during fat loss to preserve lean mass. A 170-pound person building muscle needs 145-170g daily.
Spreading protein across 3-4 meals (30-40g each) is slightly better for muscle protein synthesis than consuming it all at once, but total daily intake matters far more than timing. The anabolic window myth has been debunked — you do not need protein within 30 minutes of training.