How much protein do I need for weight loss?

During weight loss, aim for 1.6–2.2 g/kg (same as muscle gain) to preserve muscle mass during calorie deficit. Higher protein intake increases satiety, reduces hunger, and preserves lean mass—all critical during fat loss. Some research suggests up to 2.4 g/kg for obese individuals in severe deficits.

How much protein does a sedentary person need?

The Recommended Dietary Allowance (RDA) is 0.8 g/kg body weight for sedentary adults. For a 70 kg person, this is 56 grams daily. This maintains basic muscle and function but isn't optimized for fitness, muscle preservation during weight loss, or athletic performance.

Can vegetarians and vegans meet their protein needs?

Yes, through plant-based sources: lentils (25g protein/cup), tofu (15-20g per serving), soy (14g per cup), beans (15g per cup), nuts/seeds (5-10g per ounce). Plant proteins are often lower in certain amino acids, so eating varied sources throughout the day is important. Vegan athletes may need slightly higher total protein intake.

What is the best time to eat protein for muscle growth?

Total daily protein intake matters most for muscle growth. However, distributing protein evenly across meals (20-40g per meal, 4-5 meals daily) optimizes muscle protein synthesis throughout the day. Eating protein within a few hours after workouts is beneficial but not strictly necessary if total intake is adequate.

Is too much protein harmful to kidney health?

For people with healthy kidneys, high protein intake (up to 2.5 g/kg) is safe according to research and major health organizations. The misconception comes from outdated studies. However, people with kidney disease should follow medical guidance on protein restrictions. Always consult a doctor if you have kidney concerns.

Protein Intake Calculator for Muscle Gain, Weight Loss & Maintenance

Free Protein Intake Calculator – find your daily protein needs by age, weight, gender, and activity level. Perfect for muscle gain, weight loss, or maintaining a healthy lifestyle.

Age: Gender: Weight (kg): Activity Level:

84 – 112 g/day

Your daily recommended protein intake

56 - 70 g

Sedentary

70 - 84 g

Light

84 - 112 g

Moderate

112 - 140 g

Active

140 - 175 g

Athlete

💡 Protein Goals & Insights

Adjust your protein intake based on your goal — weight loss, muscle gain, or healthy maintenance.

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Muscle Gain: Aim for 1.6–2.2g/kg and include high-quality protein after workouts.

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Fat Loss: Target 2.0–2.4g/kg to retain muscle while burning fat.

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Maintenance: 1.0–1.5g/kg helps sustain lean mass and energy levels.

Calculate Your Daily Protein Needs by Age, Weight & Activity

How the Protein Calculator Works

The WellVedis Protein Intake Calculator estimates your daily protein requirement based on your weight, gender, and activity level. It uses evidence-backed nutrition ranges for general health, muscle building, and fat loss goals.

Protein Recommendations

General Health: 0.8–1.0 g/kg
Active Lifestyle: 1.2–1.6 g/kg
Muscle Gain: 1.6–2.2 g/kg
Fat Loss: 2.0–2.4 g/kg

Best Protein Sources

🍗 Lean meats, fish, and poultry
🥚 Eggs and low-fat dairy
🌱 Plant-based proteins: lentils, tofu, quinoa
🥤 Protein powders for convenient supplementation

FAQs on Protein Intake

How much protein do I need per day to build muscle? ⌄

What is the best protein intake for weight loss? ⌄

Can vegetarians and vegans meet protein needs? ⌄

Is too much protein harmful? ⌄

How does activity level affect protein needs? ⌄

References:
- World Health Organization (WHO) – Protein Guidelines
- National Institutes of Health (NIH) – Dietary Protein Needs
- International Society of Sports Nutrition (ISSN) – Position Stand on Protein Intake