Will more protein build more muscle?

Up to about 1.6 g/kg, more protein supports more growth. Beyond that, additional intake provides marginal benefit for hypertrophy. Pair protein with progressive resistance training.

Is protein bad for kidneys?

Not for healthy kidneys. High-protein diets in people with chronic kidney disease are a different story — consult your clinician.

Do I need protein powder?

No — most people can hit their target through whole foods. Powders are convenient, not required.

How is protein different from amino acids?

Proteins are long chains of amino acids. The nine essential amino acids must come from food, and their distribution differs across protein sources.

Vegan or vegetarian targets?

Same targets — pair complementary plant sources (legumes + grains, soy, tofu, tempeh) and consider a slightly higher upper bound (≈1.7–2.2 g/kg) to account for lower digestibility.

Nutrition · Macronutrients

Protein Calculator

Daily protein needs for muscle, recovery and longevity.

Your details

Weight

Goal

Spread protein across 3–5 meals for best muscle-protein synthesis.

Daily protein

82g / day

≈ 1.2 g per kg of body weight

0.8 g/kg2.2 g/kg

0.8 g/kg

Sedentary maintenance

1.2 g/kg

General active

1.6 g/kg

Muscle building

2 g/kg

Athlete / cut

That’s roughly equivalent to

Chicken breast3 × 100 g

Eggs14 large

Greek yogurt8 × 100 g cups

Lentils (cooked)9 × 100 g servings

Why protein matters

Protein is the only macronutrient your body can’t store in significant amounts — and the building block of every muscle, enzyme, antibody and hormone. Adequate protein protects lean mass during dieting, supports recovery from training, and helps maintain strength as you age.

How much do you actually need?

Modern sports-nutrition research consistently shows the RDA of 0.8 g/kg is enough to prevent deficiency, not enough to thrive. Active adults perform best at 1.2–2.0 g/kg, with the upper end reserved for muscle-building or fat-loss phases.

Timing & distribution

Distribute protein across 3–5 meals of 25–40 g each. This pattern stimulates muscle-protein synthesis more effectively than skewing protein toward a single meal.

Category reference

Category	Range	What it means
Sedentary maintenance	0.8 g/kg	RDA — baseline for healthy non-active adults.
General active	1.2 g/kg	Regular activity, general fitness.
Muscle building	1.6 g/kg	Resistance training, building lean mass.
Athlete / cut	2 g/kg	Endurance / strength athletes, fat-loss phases.

Limitations & caveats

Per-kg targets refer to body weight; very lean athletes may compute against lean body mass instead.
People with chronic kidney disease should follow their clinician’s protein guidance.
High-protein diets don’t damage healthy kidneys — but they do increase hydration needs.
Quality matters: complete proteins (animal, soy) deliver all essential amino acids.
Older adults often need 1.2 g/kg+ to preserve muscle mass — well above the RDA.
These are daily targets, not per-meal targets.