How much protein you need
The official RDA, 0.8 g per kilogram of body weight, is the amount that prevents deficiency in sedentary adults. It is not always the amount that helps active people feel and perform their best. Research consistently supports higher intakes for active people:
| Situation | Daily target |
|---|---|
| Sedentary, general health | 0.8–1.0 g/kg |
| Active, general health | 1.2–1.6 g/kg |
| Building muscle | 1.6–2.2 g/kg |
| Losing fat while keeping muscle | 1.6–2.4 g/kg |
| Endurance training | 1.2–1.8 g/kg |
The pattern matters as much as the total
Many people eat protein in a lopsided pattern: almost none at breakfast, a little at lunch, and a large amount at dinner. Your muscles respond better when protein is spread more evenly across the day, about a quarter of your target per meal. That single change often matters more than adding another shake.
The DietPattern view: you do not need to weigh grams forever. Log your meals as plain sentences for a week and look at the pattern. Protein-light breakfasts and oversized dinners usually stand out quickly. DietPattern spots those rhythms for you, with no gram counting required.
Easy ways to close a protein gap
- Anchor breakfast: eggs, Greek yogurt, or leftover dinner protein can help fill the meal many people leave empty.
- Upgrade instead of adding: swap plain rice for rice and lentils, regular yogurt for Greek yogurt, or a snack bar for nuts and cheese.
- Plants absolutely count: lentils, chickpeas, tofu, tempeh, beans, and peas all contribute. Variety across the day helps cover the amino-acid spread.
Frequently asked questions
Can you eat too much protein?
Up to about 2.2 g/kg is well studied and safe for healthy people. Beyond that it mostly crowds out other foods. Anyone with kidney disease should follow their doctor's guidance.
Do I need protein immediately after training?
The "anabolic window" is wider than gym folklore suggests. Hitting your daily total with a sensible spread matters much more than rushing to drink a shake immediately.
Does this calculator store my data?
No. It runs entirely in your browser; nothing is sent or saved.