Daily Protein Needs Calculator
Calculate your optimal daily protein intake based on body weight, activity, and fitness goals.
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Protein Intake Guidelines
Current research recommends 0.8 g/kg for sedentary adults, 1.2-1.6 g/kg for endurance or weight loss, and 1.6-2.2 g/kg for muscle building. Distributing protein evenly across meals optimizes muscle protein synthesis. Going above 2.6 g/kg shows diminishing returns for most people.