Protein Target Calculator – Daily Protein Needs by Weight & Activity

Protein builds and repairs muscles, supports immune function, produces enzymes and hormones, and aids satiety. It's essential for fitness goals, recovery, and overall health.

Sedentary people need ~0.8g/kg for maintenance. Athletes need 1.6-2.2g/kg. Higher protein during weight loss prevents muscle loss. Muscle building requires consistent high protein + training.

Yes, but plant proteins often lack complete amino acids. Combine: beans + rice, hummus + whole grain pita, or use supplements. Animal proteins provide all amino acids in single sources.

Complete proteins contain all 9 essential amino acids. Animal sources (meat, eggs, dairy) are complete. Plant proteins (beans, nuts) usually need combining for completeness.

Spread protein evenly across 4+ meals (25-30g each). Post-workout protein within 30-60 minutes aids recovery. Timing is less critical than daily total, but distribution helps muscle building.

For healthy kidneys, high protein is safe. Stay hydrated with 3-4L water daily. If you have kidney disease, high protein may be harmful—consult your doctor.

Protein powder is convenient but not magical. Muscle building requires: adequate protein + challenging resistance training + recovery + calorie surplus. Whole foods are preferable when possible.

Beginners see strength increases in 1-2 weeks. Visible muscle gains take 4-8 weeks of consistent training + adequate protein. Maximum growth occurs with progressive training over months/years.