PROTEIN
INTAKE
CALCULATOR
Protein is essential for muscle building, recovery, and overall health. Calculate your optimal daily intake based on your body composition and goals.
// YOUR METRICS
If known, provides more accurate recommendations
// YOUR PROTEIN TARGET
DAILY PROTEIN TARGET
112 - 140
grams per day
PER MEAL (4 MEALS)
28-35g
PER KG BODY WEIGHT
1.6-2.0g
OPTIMAL DISTRIBUTION
Key insight: Aim for 25-40g of protein per meal to maximize muscle protein synthesis. Spreading intake across 4 meals optimizes absorption.
// PROTEIN_SCIENCE
PROTEIN INTAKE GUIDELINES
Protein needs vary based on age, activity level, and goals. Current research suggests most people benefit from more protein than traditional guidelines recommend.
RECOMMENDED INTAKE BY GOAL
| GOAL | G/KG BODY WEIGHT | G/LB BODY WEIGHT |
|---|---|---|
| General Health | 1.2-1.6 | 0.5-0.7 |
| Muscle Building | 1.6-2.2 | 0.7-1.0 |
| Fat Loss | 1.8-2.4 | 0.8-1.1 |
| Older Adults (50+) | 1.2-1.6 | 0.5-0.7 |
| Athletes | 1.6-2.2 | 0.7-1.0 |
PROTEIN TIMING
- Distribute evenly: 25-40g per meal maximizes muscle protein synthesis
- Post-workout: Consume protein within 2 hours of training
- Before bed: Casein or mixed protein supports overnight recovery
- Breakfast matters: Breaking the overnight fast with protein is important
QUALITY PROTEIN SOURCES
Animal Sources
- Chicken breast: 31g/100g
- Eggs: 6g/egg
- Greek yogurt: 10g/100g
- Salmon: 25g/100g
- Beef: 26g/100g
Plant Sources
- Tofu: 8g/100g
- Lentils: 9g/100g (cooked)
- Tempeh: 19g/100g
- Chickpeas: 9g/100g
- Edamame: 11g/100g
TRACK YOUR PROGRESS WITH BODYOS
Take your health optimization to the next level. The BodyOS app lets you track all your metrics in one place, get personalized insights, and see your progress over time.
Disclaimer: These are general recommendations. Individual protein needs may vary. People with kidney disease or other medical conditions should consult a healthcare provider before significantly increasing protein intake.