Protein Intake Calculator
Calculate your optimal daily protein requirement based on your activity level, fitness goals, and body composition. Get personalized recommendations for muscle building, fat loss, or maintenance.
Protein Calculation
Enter your details to calculate your optimal daily protein intake
cm
kg
Daily Protein
Enter your details to calculate your optimal daily protein intake.
About Protein Requirements
Protein Multipliers by Activity
- Sedentary: 0.8 g/kg - Basic maintenance
- Light Exercise: 1.0-1.2 g/kg - Recreational activity
- Moderate Exercise: 1.2-1.6 g/kg - Regular training
- Heavy Exercise: 1.6-2.2 g/kg - Intense training
- Very Heavy/Athletes: 2.0-2.5 g/kg - Elite performance
Goal Adjustments
- Maintenance: Midpoint of activity range
- Fat Loss: Upper end to preserve muscle
- Muscle Gain: Maximum intake for growth
High-Quality Protein Sources
| Food | Protein/100g |
|---|---|
| Chicken breast | 31g |
| Greek yogurt | 10g |
| Eggs | 13g |
| Salmon | 25g |
| Lentils | 9g |
Important Notes
- Spread protein intake throughout the day
- Combine with resistance training for muscle gain
- Individual needs may vary based on genetics
- Consult a nutritionist for personalized advice
How to Use This Calculator
Step-by-step guide to get accurate results
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Protein Intake Calculator – Find Your Daily Protein Needs
Our Protein Intake Calculator helps you determine exactly how much protein you need per day based on your weight, age, gender, activity level, and fitness goals. Whether you want to build muscle, lose fat, improve recovery, or maintain weight, this free tool provides a personalized daily protein requirement backed by nutrition science.
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How Much Protein Do I Need Daily?
Sedentary adults
0.8 g of protein per kilogram of body weight.
Active adults & athletes
1.2 – 2.0 g/kg.
Muscle gain & bodybuilding
1.6 – 2.2 g/kg.
Fat loss while preserving muscle
1.8 – 2.4 g/kg.
Example
A 70 kg person aiming for muscle gain may need 112–154 g of protein per day.
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Recommended Protein Intake Calculator by Goal
Muscle Gain
Higher protein (1.6–2.2 g/kg) to support hypertrophy and recovery.
Fat Loss
Slightly higher protein (1.8–2.4 g/kg) to preserve lean muscle mass.
Athletes & Runners
Moderate to high protein (1.2–2.0 g/kg) for endurance and recovery.
General Health & Weight Maintenance
0.8–1.2 g/kg to meet basic needs.
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Protein Intake Chart by Body Weight
Body Weight (kg) | Sedentary (0.8 g/kg) | Active (1.4 g/kg) | Muscle Gain (2.0 g/kg) | Fat Loss (2.2 g/kg)
--- | --- | --- | --- | ---
60 | 48 g | 84 g | 120 g | 132 g
70 | 56 g | 98 g | 140 g | 154 g
80 | 64 g | 112 g | 160 g | 176 g
90 | 72 g | 126 g | 180 g | 198 g
100 | 80 g | 140 g | 200 g | 220 g
--- | --- | --- | --- | ---
60 | 48 g | 84 g | 120 g | 132 g
70 | 56 g | 98 g | 140 g | 154 g
80 | 64 g | 112 g | 160 g | 176 g
90 | 72 g | 126 g | 180 g | 198 g
100 | 80 g | 140 g | 200 g | 220 g
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How to Calculate Protein Intake
Step 1
Enter your weight, age, gender, and activity level in the Protein Intake Calculator Online.
Step 2
Choose your goal – muscle gain, fat loss, or maintenance.
Step 3
Get your daily protein intake in grams, along with a recommended range.
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Why Use a Protein Needs Calculator?
Gym & Fitness enthusiasts
Track muscle-building macros.
Athletes & Runners
Optimize recovery & performance.
People on weight loss journeys
Ensure safe protein intake.
Anyone curious about healthy eating
Balance macros for wellness.
AI-powered precision
Unlike generic charts, this tool adjusts for activity level, BMI, and fitness goals for a personalized result.
Frequently Asked Questions
What is my recommended protein intake?
Your protein needs depend on body weight and activity level. Most adults need 0.8–2.2 g/kg/day depending on their fitness goals.
How much protein per kg of body weight?
Sedentary: 0.8 g/kg | Active: 1.2–2.0 g/kg | Muscle gain: 1.6–2.2 g/kg | Fat loss: 1.8–2.4 g/kg.
Is high protein safe for fat loss?
Yes, when paired with a calorie deficit. Higher protein helps preserve lean muscle while losing weight.
Do athletes need more protein?
Yes. Endurance athletes need 1.2–1.6 g/kg, while strength athletes may need 1.6–2.2 g/kg for performance and recovery.