How Much Protein Do You Need Per Day?
The RDA of 0.8 g/kg is a minimum to prevent deficiency for sedentary adults, not an optimal target for active people. Research consistently shows active individuals benefit from 1.6–2.2 g/kg for muscle building, while those in a calorie deficit benefit from up to 2.4 g/kg to preserve lean mass during fat loss. Older adults need more protein — 1.2–1.6 g/kg — due to anabolic resistance (muscles respond less efficiently to protein).
How to Distribute Protein Throughout the Day
For maximum muscle protein synthesis, spread protein across 3–5 meals of 20–40 g per meal. Each serving stimulates muscle protein synthesis for ~3–5 hours. Consuming leucine-rich complete proteins (meat, eggs, dairy, soy) at each meal optimises the anabolic response. A pre-sleep serving of 30–40 g casein protein supports overnight recovery. Source: Areta JL et al., Journal of Physiology 2013.
Target: 1.6–2.2 g/kg → 120–165 g/day
Split across 4 meals: 30–41 g protein per meal
Example sources: 150g chicken breast = 45g | 3 eggs = 18g | 200g Greek yogurt = 20g
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Step-by-Step Instructions
- Enter your values in the fields above using real numbers, not estimates where precision matters.
- Select any dropdown options that apply to your specific situation.
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- Read the full breakdown table — every row provides additional context beyond the headline number.
- Run multiple scenarios — change one input at a time to understand sensitivity.
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This calculator performs arithmetic with precision to 15 significant figures — far beyond practical requirements. The limiting factor is always your input accuracy. If inputs are estimates, outputs are estimates. For safety-critical or high-stakes professional applications, always verify results with qualified professionals using certified calculation tools.
Frequently Asked Questions
Formula sourced from: Reserve Bank of India • EPFO • Income Tax Dept India • SEBI • IRS (USA)
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