Protein Intake Calculator

Research consistently supports 1.6-2.2 g/kg of body weight per day for maximising muscle protein synthesis. A landmark 2018 meta-analysis by Morton et al. in the British Journal of Sports Medicine analysed 49 studies and concluded that protein intakes above 1.6 g/kg per day produced measurable gains in lean mass. If you are new to resistance training, the lower end of this range is usually sufficient, while advanced lifters may benefit from the higher end.

For healthy individuals with normal kidney function, high protein intakes up to 3.0 g/kg per day have not been shown to cause harm in clinical studies. However, there are diminishing returns beyond about 2.2 g/kg for muscle building purposes. Excess protein above what your body can use for muscle repair and other functions will simply be oxidised for energy or, in a calorie surplus, contribute to fat storage. If you have pre-existing kidney disease, consult your doctor before adopting a high-protein diet.

Yes. When you are in a calorie deficit, your body is more likely to break down muscle tissue for energy. Increasing protein to 2.0-2.4 g/kg helps preserve lean mass during fat loss. A 2016 study by Longland et al. found that participants eating 2.4 g/kg during a 40% calorie deficit gained lean mass while losing fat, compared to a lower-protein group that only maintained their muscle.

Plant protein can be equally effective for building muscle when total daily intake and leucine content are accounted for. Animal proteins are naturally higher in leucine, the key amino acid that triggers muscle protein synthesis, with roughly 8-13% leucine content compared to 6-8% in most plant sources. To compensate, plant-based eaters should aim for the higher end of protein recommendations, eat a variety of sources to cover all essential amino acids, and consider leucine-rich plant foods like soy, pea protein, and lentils.

Protein shakes are a convenient supplement but not a necessity. Whole food sources should form the foundation of your protein intake because they provide additional nutrients, fibre, and greater satiety. Shakes are most useful when you struggle to hit your daily target through food alone, need a quick option around training, or find it difficult to eat a full meal. Whey protein is the gold standard for absorption speed and leucine content, casein is ideal before bed due to its slow digestion, and plant-based blends combining pea and rice protein offer a complete amino acid profile for those avoiding dairy.

Yes. Older adults experience a phenomenon called anabolic resistance, where muscles become less responsive to the muscle-building stimulus of protein. Research suggests that adults over 50 should aim for 1.6-2.0+ g/kg per day, with some experts recommending up to 2.2 g/kg for those who are active. Each meal should contain a higher leucine dose, around 3-4 grams, to overcome anabolic resistance. Prioritising protein becomes increasingly important with age to combat sarcopenia, the age-related loss of muscle mass and strength.

For optimal muscle protein synthesis, aim for 30-50 grams of protein per meal spread across 4 meals per day. This approach ensures you hit the leucine threshold needed to maximally stimulate MPS at each feeding. Eating protein every 3-5 hours appears to be more effective than consuming the same total amount in just one or two large meals. A practical split might be: breakfast 35g, lunch 40g, afternoon snack 30g, and dinner 40g, totalling 145g for the day.

Cooking does not significantly reduce the protein content of food. While heat causes protein denaturation, which changes the protein's structure, this is actually beneficial because it makes the protein easier for your body to digest and absorb. Think of denaturation as unfolding the protein so your digestive enzymes can access it more efficiently. The protein content listed on nutrition labels accounts for the raw weight, and any minor losses from cooking are negligible. The only exception is excessive charring or burning, which can destroy some amino acids, but normal cooking methods preserve virtually all of the protein.