Protein Intake Calculator – Daily Protein Needs
The Protein Calculator helps you determine how much protein you need daily based on your body weight, activity level, and fitness goal. Whether you're aiming to build muscle, lose fat, or maintain your health, this tool gives you a personalized protein target.
How to Use the Protein Calculator
To calculate your daily protein needs, enter:
- Body Weight (kg or lbs)
- Activity Level (sedentary to very active)
- Goal (maintenance, weight loss, or muscle gain)
The calculator uses scientific guidelines to suggest your minimum to optimal protein intake range per day in grams.
Protein Intake Formula
Protein (grams/day) = Body Weight × Recommended Protein Factor
| Goal | Protein Factor (grams per kg body weight) |
|---|---|
| Sedentary (maintenance) | 0.8 – 1.0 |
| Active lifestyle | 1.2 – 1.6 |
| Muscle building | 1.6 – 2.2 |
| Fat loss (preserve muscle) | 1.8 – 2.7 |
Example
Body Weight: 70 kg
Goal: Muscle Gain
→ Protein Intake = 70 × 1.8 to 2.2 = 126g – 154g per day
Common Use Cases
- Gym-goers tracking macronutrients
- Diet planning for muscle gain or fat loss
- Bodybuilders, athletes, and trainers
- Meal planning for vegetarians and vegans
- General wellness and weight management
Why Use a Protein Calculator?
Getting enough protein is essential for building and repairing muscle, maintaining metabolism, and supporting immune function. This calculator takes the guesswork out and tailors the recommendation to your body.
Frequently Asked Questions (FAQs)
How much protein do I need to gain muscle?
Generally, 1.6–2.2 grams per kg of body weight per day is ideal for muscle growth.
Can too much protein harm kidneys?
In healthy individuals, high-protein diets are safe. Those with kidney disease should consult a doctor.
Can I meet protein goals without supplements?
Yes, through high-protein foods like meat, fish, legumes, dairy, tofu, and grains.
Is this calculator suitable for vegans?
Yes, the protein recommendations are universal. You can meet targets through plant-based sources.
Should I eat protein all at once or spread out?
It's best to spread protein across meals to maximize absorption and muscle synthesis.
Related tools: Calorie Calculator, Fat Calculator, BMR Calculator.