Calculate your daily protein intake based on weight, activity level, and fitness goals.
| Minimum (0.8g/kg) | — |
| Recommended | — |
| Maximum (safe) | — |
| Per Meal (4 meals) | — |
General adult: 0.8g/kg. Active individuals: 1.2–1.6g/kg. Muscle building: 1.6–2.2g/kg. During fat loss: 1.8–2.7g/kg (higher to preserve muscle). Max safe: ~3.5g/kg for trained athletes.
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