Protein Calculator
Calculate your daily protein needs based on body weight, activity level, and fitness goal. Get recommended intake in grams with high-protein food source references.
Enter your weight and goal to see your daily protein needs.
How to Use the Protein Calculator
- Enter your body weight in your preferred unit system.
- Select your fitness goal (muscle gain, maintenance, or weight loss).
- Choose your activity level for adjusted recommendations.
- View your daily protein target with meal distribution and food sources.
How Much Protein Do You Need?
Protein needs vary based on your goals and activity level. The general recommendation is 0.8g per kg of body weight for sedentary adults. Active individuals and those looking to build muscle need 1.6-2.4g per kg. Higher protein intake during weight loss helps preserve muscle mass.
Features
- Goal-based protein recommendations
- Activity level adjustments
- Meal distribution suggestions
- 18 high-protein food sources with nutrition info
- Metric and imperial unit support
- 100% client-side, no data collected
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Disclaimer: This tool is provided as-is for informational and educational purposes only.