Protein Calculator
Calculate your daily protein needs based on weight and activity level.
Daily Protein Intake
Personalized Protein Goals
Protein intake is crucial for muscle repair and growth, as well as preserving lean mass during weight loss. Athletes and those aiming to build muscle generally require higher protein intake (1.6g-2.2g per kg of body weight).
Recommended Tools
Hand-picked utilities you might find useful
Working Out Your Daily Protein Needs
Overview
Protein supports muscle repair, satiety, and overall health, and the right daily amount depends on your weight and activity level. This calculator estimates your target protein intake in grams per day, instantly in your browser, as a general guideline.
How to Use (Step by Step)
- 1
Enter your weight
Use kilograms or pounds.
- 2
Select activity or goal
Sedentary, active, or building muscle changes the per-weight factor.
- 3
Read your daily target
The result is grams of protein per day to aim for.
How It Works
The tool multiplies your body weight by a protein factor that reflects your goal and activity — sedentary adults need less per kilogram, while people building muscle or training hard need more. Research-based ranges run from about 0.8 g/kg for general health up to roughly 1.6–2.2 g/kg for active strength training. The result is a daily target you can spread across meals.
When to Use This
Planning meals to support muscle gain. Setting a protein target for a fat-loss diet that preserves muscle. Checking whether your current intake meets your activity needs.
Frequently Asked Questions
Research suggests roughly 1.6–2.2 g per kg of body weight per day for those in resistance training, spread across meals.
Important Notes
Protein targets are general estimates for healthy adults and are not medical advice. Needs change with health conditions, kidney function, and pregnancy — consult a qualified healthcare professional or dietitian before changing your intake.