Protein Calculator
Calculate your recommended daily protein intake based on your goals
Enter Your Details
Protein needs vary based on activity level, goals, and individual health conditions. Consult a healthcare professional for personalized recommendations.
Enter your details
Fill in your weight, activity level, and goal to calculate daily protein
Related Calculators
References
- Harris-Benedict Equation / Mifflin-St Jeor
- USDA Dietary Guidelines for Americans
- Academy of Nutrition and Dietetics - Evidence Analysis Library
- View our methodology and sources
About Protein Calculator
How It Works
Daily protein needs are calculated based on body weight and activity level. Sedentary adults need 0.8g per kg, recreational athletes need 1.2-1.6g per kg, and bodybuilders or endurance athletes may need 1.6-2.2g per kg.
How to Interpret Results
Your result shows the recommended daily protein intake in grams. Protein provides 4 calories per gram and is essential for muscle repair, enzyme production, and immune function.
Health Tips
Distribute protein evenly across meals (20-40g per meal) for optimal muscle protein synthesis. Include high-quality sources like lean meat, eggs, dairy, legumes, and soy. Consume protein within 2 hours after exercise.
Limitations
Excessive protein intake (above 2.5g per kg) may strain kidney function in susceptible individuals. Protein needs increase during illness, injury, and intense training periods.
Last reviewed: July 16, 2026
Medical Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider with any questions regarding your health.