Protein Intake Calculator
Calculate your optimal daily protein intake based on your weight, activity level, and fitness goal.
How Much Protein Do You Need?
Protein needs vary based on your goal and activity level. The general recommendation is 0.8g per kg for sedentary adults, but athletes and those building muscle need significantly more, up to 2.4g per kg.
Protein for Fat Loss
During a calorie deficit, higher protein intake (1.6-2.2g/kg) helps preserve muscle mass while losing fat. This is one of the most evidence-backed nutritional strategies for body recomposition.
Spreading Protein Throughout the Day
Research suggests spreading protein intake evenly across meals optimizes muscle protein synthesis. Aim for 20-40g of protein per meal, depending on your total daily target.
Create Nutrition Plans with Fitsuite
Build personalized meal plans with protein targets, track client nutrition, and manage diets for all your clients.