Protein Intake Calculator

Protein performs functions that carbohydrates and fat cannot: it's the building material for muscle tissue, enzymes, hormones, immune cells, and structural proteins throughout the body. When protein intake is insufficient, your body breaks down muscle tissue to meet these critical needs — a process called catabolism that is especially pronounced during weight loss and illness.

For most people without specific fitness goals, the RDA of 0.36g/lb (0.8g/kg) is a minimum floor, not an optimal target. This number was calculated to prevent deficiency, not to support muscle maintenance or active lifestyles. Active individuals, anyone trying to change body composition, and older adults all benefit from intakes significantly above the RDA.

Practically, reaching 0.7–1g/lb of protein per day is easier than most people expect once they learn the protein content of foods. A 3-egg breakfast (18g), 6oz chicken breast at lunch (50g), a Greek yogurt snack (17g), and 6oz salmon at dinner (34g) adds up to 119g — enough for a 160-lb active adult.