How much protein do I need per day?

Most active adults need 1.2-2.0g of protein per kg of body weight. Our calculator personalizes this based on your goals and activity level.

When should I eat protein?

Distribute protein evenly across 4-5 meals. Consume 20-40g within 2 hours post-workout for optimal muscle protein synthesis.

Is too much protein bad for you?

For healthy individuals, intakes up to 2.2g/kg are safe. Those with kidney issues should consult a doctor before high-protein diets.

Can you eat too much protein?

For healthy adults with normal kidney function, protein intakes up to 3.5g/kg have shown no adverse effects in studies lasting up to one year (Antonio et al., 2016). However, there is no additional muscle-building benefit beyond ~2.2g/kg for most people.

What are the best sources of protein?

Complete protein sources with high bioavailability: whey protein (highest leucine content), eggs, chicken breast, Greek yogurt, salmon, lean beef, cottage cheese. Plant sources: soy, quinoa, lentils + rice combined.

Should I eat protein before or after a workout?

Total daily protein intake matters more than timing. However, consuming 20-40g of protein within 2 hours post-workout optimizes muscle protein synthesis. The "anabolic window" is wider than the 30-minute myth suggests — aim for even distribution across 4-5 meals.

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Protein Requirements Calculator

Calculate your exact daily protein needs based on your goals

Body Weight

Unit

Primary Goal

Activity Level

This protein calculator determines your optimal daily protein intake based on your body weight, activity level, and training goals. Research consistently shows 1.6-2.2g per kg of body weight (0.7-1g per pound) is the optimal range for muscle protein synthesis in active individuals.

Frequently Asked Questions

For active adults aiming to build or maintain muscle: 1.6-2.2 grams per kilogram of body weight (0.7-1g per pound). For a 180lb person, that is 126-180 grams daily. Sedentary adults need less — approximately 0.8g/kg.

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NinjAthlete Team

NinjAthlete is a performance optimization platform publishing evidence-based guides on HYROX training, peptide therapy, biohacking, and longevity science. HYROX content is informed by sub-60 competition experience (59:51, HYROX Dallas). Peptide content cites peer-reviewed research with DOI/PubMed links.

Last reviewed: April 2026|Editorial Policy

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