Protein Intake Calculator

By definition, every essential dietary component is necessary for the body to function properly. But protein intake is always the focus for muscle strength and development.

Protein builds muscle, enhances workouts, and accelerates recovery. Getting the right amount is crucial to achieving fitness and muscle tone, as well as caring for your body during the recovery period after exercise.

This article explains how much you should consume daily and the best time to do it. There’s a handy calculator and advice on a healthy diet to help you hit the proper intake to match activity levels and achieve your goals.

What Are Proteins?

Proteins are one of the three macronutrients key to healthy bodily function, alongside carbohydrates and fats; they are the body's building blocks.

Proteins are composed of 20 amino acids, which are organic molecules, some of which are made in the body and some of which can only be obtained from diet alone, called essential amino acids. There are nine essential amino acids.

Proteins have specific tasks in the body. The right level ensures the correct structure of organs and tissues. Consequently, dietary levels should be higher during growth and development. Proteins are also a key component of cell function.

Proteins can also be categorized by their function. Some act as messengers, carrying signals that support different bodily functions. Other proteins are structural and build cells.

How Do I Calculate How Much Protein I Need?

As with other dietary components, the amount of protein you need depends on various factors, including your energy requirements, whether you’re growing or developing, and how much exercise you do.

You can calculate the right level in different ways based on age, body weight, or calorie intake. The accepted range is 10%-35% of your daily diet.

Here are recommendations for different protein levels based on activity. 

Build or Maintain Muscle (Minimum)

The recommended daily allowance (RDA) is 0.8g of protein per kg (or 0.36g per lb) of body weight; this is the minimum value to prevent deficiency in sedentary adults. A more functional baseline is 0.8g per lb of body weight for active individuals or those aiming to maintain lean mass.

Build Muscle (Recommended)

To build muscle, you must consume more protein than the RDA. A suggested level is 1g per lb of body weight.

Maximize Growth & Performance (High)

For highly active people or those looking for maximum growth and muscle development, the daily protein intake should be 1.2g per lb of body weight.

Does It Matter What Type of Protein You Eat?

Lots of different protein sources and combinations can be included in your diet to meet the appropriate levels for your needs.

Many people achieve their protein intake from meat and dairy products. There are plant-based options for vegetarians and vegans. Although these generally have lower levels, you can combine them to hit the right target. 

The ideal combination is a mixture of protein sources, which also helps to support a balanced diet.

For dietary purposes, proteins are divided into complete proteins and incomplete proteins.

Complete Proteins

A complete protein is a source that contains adequate levels of each of the nine essential amino acids. The nine essential amino acids are:

• Phenylalanine

• Histidine

• Isoleucine

• Leucine

• Lysine

• Methionine

• Threonine

• Tryptophan

• Valine

Here are some common animal-based sources for the nine essential amino acids:

• Lean beef

• Chicken breast

• Turkey breast

• Fish

• Tuna

• Shrimp

• Eggs

• Milk

• Greek yogurt

• Cottage cheese

Plant sources of essential amino acids include:

• Soy products such as tempeh, tofu, and edamame beans

• Quinoa

• Beans

• Rice

• Buckwheat

• Hummus and pita

• Hemp and chia seeds

• Spirulina

Incomplete Proteins

Incomplete proteins are protein origins that don’t contain the nine essential amino acids. These sources are less effective than foods containing complete proteins, but can still be valuable if appropriately combined.

Many healthy, high-protein foods contain incomplete proteins, and many dietary sources that contain complete proteins, such as high-fat red meats, are unhealthy. 

It’s possible to combine a variety of incomplete protein foods, such as legumes and grains, to obtain the recommended daily intake for your requirements.

Here is a list of incomplete proteins; these are the most common sources for people looking to avoid meat, dairy, and fish.

• Lentils

• Ezekiel bread

• Peanuts

• Pumpkin seeds

• Chia seeds

• Oats

• Almonds

• Brussels sprouts

• Broccoli

• Green peas

• Mushrooms

• Grapefruit

• Avocados

Does When You Eat Protein Matter?

The benefits of protein consumption are indisputable, but does it make a difference when you intake this essential dietary requirement throughout the day?

It’s an accepted wisdom that animal protein is good after a workout, especially resistance training or weightlifting, because it provides those essential amino acids to build muscle. But let’s take a look at the science:

A study in Medicine & Science in Sports & Exercise considered different variables for sustained muscle growth. 

Forty physically active people, male and female, were asked to consume animal-based protein and vegan meals at different times so researchers could assess whether there was a difference in how the body synthesized protein after resistance training.

The study discovered little difference in how the body synthesized protein, whether it was trickle-fed throughout the day or loaded more in an evening meal. There was also little difference based on the type of protein eaten.

Other research around this study produced another interesting result: that vegan diets as a source of protein can successfully build new muscle, challenging some traditional views.

However, what is crucial with vegan protein sources is that the protein is well balanced or “paired,” such as putting grains with legumes to complement the amino acid profiles.

When it comes to timing protein intake, despite the results of this particular study, there are known benefits to eating a higher-protein breakfast, which improves metabolism; muscle growth shouldn’t be the only consideration.

Breakfast is a key opportunity to consume enough protein pre-workout, particularly for endurance-type training. However, traditionally, for most athletes and sports people, the focus on protein intake is post-workout.

Refueling with protein (alongside other essentials like fluids, carbohydrates, and electrolytes) 30-60 minutes post-workout supports faster recovery, aiding muscle growth and repair. It’s often called the “anabolic window.”

Anabolism is when small molecules develop into bigger, more complex molecules, forming new tissues and cells, including muscle. The anabolic window is your body’s anabolic response. 

After strength training, your body is in an anabolic state—processes occur at a cellular level, facilitating muscle growth and repair. The anabolic window is when muscles are most receptive to nutrients like protein.

However, how much protein you should consume depends on the session's intensity. Whether you ate before the workout also influences the benefit and timing, although most people consume protein within two hours after a session.

One of the most overlooked times to consume protein is before bed. During the body’s resting state, it can help promote muscle repair and alleviate soreness from workouts or exercise during the day.

30-40 grams of protein before bedtime benefits those who regularly do resistance training, supporting muscle strength and growth. 

Some studies have focused on casein and its impact when consumed 30 minutes before bedtime. It’s been found to positively impact muscle strength and development.

Casein is a complete and slow-digesting protein, so sleep time is the perfect opportunity for it to create a sustained release of amino acids, vital for muscle recovery.

Frequently Asked Questions

How Much Protein Should You Eat in a Day?

The recommended daily allowance is 0.8g of protein per kg of body weight, but individuals who are active or aiming to maintain lean mass should aim for 0.8g per lb of body weight. Actual intake will vary depending on factors like your age, gender, and level of activity.

A dietitian can help you access the right amount and type depending on your fitness needs and dietary preferences.

Can You Eat Too Much Protein?

Yes, you can, and it’s easy to do in an attempt to maximize muscle development. However, an excess is bad for you, putting strain on the kidneys and is implicated in things like kidney stones and kidney disease. It can also lead to unwanted weight gain as the body stores excess protein as fat. 

Protein Intake Supports Strength, Recovery, and Long-Term Fitness

Protein intake is always the focus for exercise devotees and athletes. It's essential for muscle development, strength, and repair. Maintaining the correct protein level to suit your fitness and training levels is vital to honing a toned and strong physique, and it emphasizes the role that diet plays in your exercise routines.

In addition to partnering with protein as part of a balanced diet, you can increase your fitness and develop your body shape using the Speediance Gym Monster 2 and the Speediance VeloNix, a home gym all in one, perfect for busy people and those who want to get fit in their own space. Now, you don’t need the room and budget for multiple pieces of gym equipment—it’s all here.