Daily Protein Intake Calculator

Insufficient protein leads to muscle loss (especially during calorie restriction), impaired immune function, slower recovery from exercise and injury, and reduced production of enzymes and hormones. Chronically low protein intake contributes to sarcopenia (age-related muscle loss) in older adults.

For healthy adults with functioning kidneys, high protein intake (up to 2.5 g/kg/day) is generally safe. The concern about protein damaging kidneys applies mainly to people with pre-existing kidney disease. Excess protein is either used for energy or stored as fat if total calorie intake is exceeded.

Complete proteins (containing all essential amino acids) include meat, poultry, fish, eggs, dairy, soy, and quinoa. Incomplete proteins include most plant foods — legumes, grains, nuts, and seeds. Vegetarians and vegans can meet protein needs by combining complementary plant proteins throughout the day.