🥩 Protein Calculator

Our Protein Calculator estimates your daily protein needs based on body weight, activity level, and fitness goal. Protein is essential for muscle repair, enzyme production, immune function, and overall health. Getting the right amount supports your body whether you are trying to lose weight, maintain, or build muscle.

The calculator multiplies your body weight (in kg) by a coefficient based on your activity level — from 0.8 g/kg for sedentary individuals to 2.0 g/kg for very active people. It then adjusts upward for weight loss (+0.2) or muscle gain (+0.3) goals to account for increased protein needs during caloric deficit or muscle synthesis.

Values assume a 70 kg (154 lb) adult, using the same coefficients as the calculator; they scale linearly with body weight.

1. Enter your body weight in kilograms.
2. Select your activity level from the dropdown.
3. Choose your fitness goal: Maintain, Lose Weight, or Build Muscle.
4. Click Calculate to see your daily protein target, recommended range, and food examples.

How much protein do I need daily?

The general RDA is 0.8 g/kg of body weight, but most active adults benefit from 1.2-2.0 g/kg. Athletes may need up to 2.2 g/kg.

Can I eat too much protein?

For healthy individuals, high protein intake is generally safe. However, those with kidney issues should consult a doctor before increasing protein significantly.

Should I eat protein before or after workouts?

Consuming protein within 2 hours after exercise optimizes muscle repair. Spreading protein evenly across 3-4 meals per day is more effective than one large serving.

Spread your protein intake across all meals rather than eating it all at dinner. Complete proteins (meat, eggs, dairy, soy) contain all essential amino acids. Plant-based eaters should combine different sources (rice + beans, hummus + pita) throughout the day.