Protein Intake Calculator
This Protein Calculator helps you estimate how much protein you need per day based on your body weight, activity level, and fitness goal.
Protein needs are expressed in grams per kilogram of body weight.
Daily Protein Intake
Protein Needed
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Per Meal (3 meals)
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Why Protein Is Important
Protein is an essential macronutrient required for muscle growth, tissue repair, hormone production, and immune function. Adequate protein intake is crucial for overall health and physical performance.
How Protein Requirements Are Calculated
Daily protein needs are commonly estimated based on body weight and activity level. More active individuals and those aiming to build muscle require higher protein intake.
Recommended Protein Intake (g/kg)
- Sedentary: 0.8 g/kg
- Active: 1.2–1.6 g/kg
- Muscle Gain: 1.8–2.2 g/kg
Benefits of Adequate Protein Intake
- Supports muscle growth and recovery
- Helps preserve lean mass during fat loss
- Improves satiety and appetite control
- Supports metabolic health
Frequently Asked Questions
Protein needs vary by body weight and activity level. Most people
require between 0.8 and 2.2 grams of protein per kilogram of body weight.
For healthy individuals, higher protein intake is generally safe.
Those with kidney conditions should consult a healthcare provider.
Yes. Distributing protein evenly across meals improves muscle protein
synthesis and digestion.
Older adults may benefit from slightly higher protein intake to
maintain muscle mass and strength.