How much protein do you need?
The RDA for protein (0.8 g/kg) represents the minimum to prevent deficiency in sedentary adults — not an optimal intake for active individuals. Research consistently shows that higher intakes of 1.6–2.4 g/kg support fat loss, muscle retention, and hypertrophy.
This calculator applies evidence-based ranges by goal, then adjusts upward for activity level. More active individuals have higher muscle protein turnover and benefit from the upper ranges, particularly during periods of caloric restriction.