Daily Protein Intake Calculator

Why Protein is Your Most Important Macro

Protein is an essential macronutrient that plays a critical role in nearly every bodily function. For those with fitness goals, its importance cannot be overstated. It is the primary building block for muscle tissue, essential for repairing the micro-tears that occur during exercise and for building new muscle mass.

How Much Protein Do You Need?

Your ideal protein intake depends heavily on your goals and activity level:

• For Maintenance: A moderate intake helps preserve muscle mass and support overall health.
• For Fat Loss: A higher protein intake is crucial. It increases satiety (keeping you full), has a higher thermic effect (burns more calories during digestion), and helps prevent muscle loss while in a calorie deficit.
• For Muscle Gain: A high protein intake is non-negotiable. It provides the necessary amino acids to repair and build new muscle tissue after strength training.

Disclaimer: This calculator provides an estimate for active individuals. Those with kidney disease or other medical conditions should consult a doctor before significantly increasing their protein intake.