Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals.
Protein is essential for building and repairing muscle tissue, supporting immune function, producing hormones and enzymes, and keeping you feeling full. It is the most satiating macronutrient: eating adequate protein naturally reduces hunger and helps prevent overeating.
The optimal protein intake depends on your activity level and goals. Sedentary individuals need about 0.8g per kg of body weight. Active people aiming for fat loss benefit from 1.6-2.0g/kg to preserve muscle mass. Those focused on muscle building should aim for 1.8-2.2g/kg to maximize muscle protein synthesis.
Research suggests that spreading protein intake evenly across 3-4 meals (about 30-40g per meal) optimizes muscle protein synthesis. Including a protein source at every meal also helps maintain steady energy levels and reduces cravings between meals.
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