Calculate how much protein you should eat daily based on your body weight, activity level and whether your goal is to maintain, build muscle, or lose fat.
Google AdSense Banner
This area will contain advertisements after approval.
Google AdSense Banner
This area will contain advertisements after approval.
This calculator estimates a daily protein target as grams per kilogram of body weight, using a base amount determined by your activity level, then adding an adjustment if your goal is muscle gain or fat loss, since both benefit from higher protein intake to support muscle building or preserve lean mass during a calorie deficit.
Sedentary individuals need less protein than those who train regularly, since resistance training and higher activity levels increase muscle protein breakdown and the need for repair and growth. Someone aiming to build muscle or lose fat while preserving muscle generally needs more protein per kg than someone simply maintaining their current weight and activity.
Not necessarily. This calculator caps its recommendation at 2.2g per kg of body weight, a level generally considered sufficient even for intense training goals. Consuming far beyond this doesn't typically provide additional benefit for most people.
Generally, use your current body weight. If you have a significant amount of body fat to lose, some people use a lean body mass estimate instead, since protein needs are more closely tied to muscle mass than total body weight.
No, this tool provides a general estimate based on common fitness guidelines. Consult a registered dietitian or healthcare provider for personalized nutrition advice, especially if you have kidney issues or other medical conditions affected by protein intake.
Google AdSense Banner
This area will contain advertisements after approval.