Protein is the building block of your body. Muscles, enzymes, hormones, and antibodies are made from it. But how much do you actually need per day? The answer depends on your activity level, goal, and age.
In this article, we show you the current scientific recommendations — and how to calculate your individual protein requirement.
Why Protein Matters
Protein provides essential amino acids your body cannot produce on its own. It is indispensable for muscle building, recovery, and a strong immune system. Protein also keeps you fuller longer than carbohydrates or fat.
Protein deficiency leads to muscle loss, weakened immunity, and poor wound healing. Adequate intake is especially critical for athletes, older adults, and anyone on a diet.
Protein Needs by Activity Level
The RDA recommends 0.8 g/kg body weight as a minimum. For physically active people, the optimal range is higher. The table below shows recommendations by activity level:
| Activity Level | Recommendation |
|---|---|
| Sedentary (desk job) | 0.8 g/kg |
| Moderately active | 1.0 – 1.2 g/kg |
| Active (regular exercise) | 1.4 – 1.6 g/kg |
| Athlete / competitive sports | 1.6 – 2.2 g/kg |
Adjustments for Goal and Age
Weight Loss
In a calorie deficit, increased protein intake (+0.2 g/kg) protects muscle mass. Protein also provides greater satiety, making it easier to stick to your diet.
Muscle Building
For muscle building, research recommends intake at the upper end of the range. Distributing protein across 3–5 meals with 20–40 g each optimizes muscle protein synthesis.
Age Over 65
After 65, the muscle's anabolic sensitivity decreases. The recommendation increases by +0.2 g/kg to counteract age-related muscle loss (sarcopenia).
Calculate your protein requirement now
Individual protein need — free and no sign-up required.
Calculate for free now →Distributing Meals
Muscle protein synthesis is optimally stimulated at 20–40 g protein per meal. Distribute your daily need evenly across 3–5 meals. At 120 g per day and 4 meals, that's 30 g per meal.
Our Protein Need Calculator automatically shows the distribution across your desired number of meals.
Good Protein Sources
Chicken breast (31 g/100 g), tuna (26 g), salmon (20 g), and eggs (13 g) are top sources. Plant-based options include lentils (9 g), tofu (8 g), and low-fat quark (12 g). Combine different sources for a complete amino acid profile.
Also calculate your macronutrients and TDEE for the full picture.
Difference From the Protein Calculator
Our Protein Calculator calculates the optimal distribution of your protein intake across meals and considers diet types (vegan, vegetarian). The Protein Need Calculator focuses on requirement determination by activity level and life situation.
Conclusion
Your protein requirement depends on activity, goal, and age. Use our Protein Need Calculator for a personalized recommendation. Complement with the TDEE Calculator and the Macro Calculator.
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