Protein Calculator

The RDA is 0.8 g per kg of body weight for sedentary adults. Active individuals and athletes typically need 1.2–2.0 g/kg. Enter your weight and activity level for a personalized recommendation.

Distribute protein across meals (20–40 g per meal) for optimal muscle synthesis. Consuming protein within 2 hours after a workout is beneficial, but total daily intake matters more than timing.