Protein Needs for a Sedentary Lifestyle
Even with low activity, adequate protein supports satiety and muscle maintenance. This sedentary example is a baseline—raise activity level in the calculator if you train.
Example: 40M, 80 kg, sedentary, maintenance
Example calculator output
64g
Daily protein
58–70g
Suggested range
21g
Per meal (3 meals)
0.8
g per kg bodyweight
About 45g from food and 19g from supplements is a common split (≈70/30)—adjust to your diet. Target energy context: ~2039 kcal/day for this profile.
Educational estimate only—not medical advice.
Practical tips for this goal
- Drink extra water (aim for 35ml per kg body weight)
Products that fit this scenario
FAQ
Do I need whey if I don’t gym?
Not required. Food first. A scoop can still help if your diet is low in dal, dairy, eggs, or meat—especially on busy workdays.