Protein Intake Calculator
How much protein do I need per day? Most research supports eating 1.6–2.7g of protein per kg of bodyweight per day, depending on your goal. For muscle gain, aim for 2.2–2.7g/kg. For fat loss while preserving muscle, 2.0g/kg is the evidence-backed sweet spot. Older adults (60+) benefit from slightly higher intakes due to age-related muscle loss (sarcopenia).
Why Protein Is Your Most Important Macro
Why Protein Matters
Protein plays three critical roles: it preserves lean muscle mass during weight loss, it has the highest thermic effect of food (your body burns ~25–30% of protein calories just digesting it), and it promotes satiety more effectively than carbs or fat — helping you eat less without feeling deprived.
Complete vs Incomplete Proteins
Complete proteins (animal sources like meat, dairy, eggs) contain all nine essential amino acids your body cannot produce itself. Incomplete proteins (most plant sources) lack one or more. Vegetarians and vegans should combine sources — e.g. rice + beans — or use soy or quinoa, which are complete plant proteins. Leucine content is especially important for triggering muscle protein synthesis.
Hit Your Protein Every Day
Calculating your target is step one. Hitting it consistently is where most people struggle. FitScanned AI tracks your protein automatically — just scan your plate.