How to Calculate Protein
What is Protein?
Protein is the macronutrient responsible for building and repairing muscle, enzymes, hormones, and immune cells. The recommended intake varies significantly based on activity level — sedentary adults need far less than athletes.
Step-by-Step Guide
- 1Base recommendation: 0.8g protein per kg body weight (RDA for sedentary adults)
- 2Active individuals: 1.2–2.0g/kg depending on intensity
- 3Bodybuilders and high-intensity athletes: up to 2.2g/kg
- 4Goal adjustment: higher protein during fat loss preserves muscle mass
Worked Examples
Input
70 kg, moderately active, maintain
Result
84–105g/day
1.2–1.5g/kg
Input
80 kg, athlete, muscle gain
Result
128–176g/day
1.6–2.2g/kg
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