Daily Protein Calculator
Calculate your recommended daily protein intake based on your age, gender, height, weight, activity level, and fitness goal. Supports both Metric and Imperial units.
What Is a Protein Calculator?
A Protein Calculator estimates how much protein your body needs each day based on your body weight, activity level, and fitness goal. Getting enough protein helps support muscle growth, recovery, weight management, and overall health.
Protein requirements are not the same for everyone. People who exercise regularly or want to build muscle usually require more protein than those with a sedentary lifestyle.
Daily Protein Intake Guide
| Goal | Recommended Intake |
|---|---|
| Maintain Weight | 0.8–1.2 g/kg of body weight |
| Lose Fat | 1.6–2.2 g/kg of body weight |
| Build Muscle | 1.6–2.2 g/kg of body weight |
| Endurance Training | 1.4–2.0 g/kg of body weight |
How to Use Your Results
Your results provide a recommended daily protein intake range. The best target depends on your health and fitness goals.
- Minimum Protein: Helps meet your basic daily protein needs.
- Recommended Protein: A practical daily target for most people.
- Maximum Protein: Suitable for people training hard or aiming to maximize muscle growth.
Spread your protein intake throughout the day by including high-quality protein sources such as lean meat, fish, eggs, dairy products, beans, lentils, tofu, and nuts.
Calculate Your Daily Calories
Protein is only one part of a healthy diet. Calculate your daily calorie needs to better understand how much energy your body requires each day.