Protein Calculator
Calculate your daily protein intake based on body weight, activity level, and fitness goal.
Daily Protein Target
🍗 Protein Sources & Serving Sizes
📊 Sample Meal Distribution
💡 Protein Tips
- • Spread protein intake throughout the day (20-40g per meal)
- • Aim for complete proteins containing all 9 essential amino acids
- • Combine incomplete proteins (grains + legumes) for complete amino acid profile
- • Protein synthesis increases with resistance training
- • Consuming protein with meals aids muscle recovery
- • Excess protein is stored as fat, so track total calories too
📈 Protein Guidelines by Goal
Fat Loss: 1.4-2.4 g/kg (higher preserves muscle)
Maintenance: 0.8-1.6 g/kg (RDA minimum 0.8)
Muscle Gain: 1.5-2.4 g/kg (supports hypertrophy)
Formula
Daily Protein (g) = Body Weight (kg) × Protein Multiplier
Example: 70kg × 1.6 g/kg = 112g protein/day
Protein Calories = Protein (g) × 4 cal/gram
How it works
Daily Protein = Body Weight (kg) × Protein Multiplier Protein Multipliers (g/kg): - Sedentary: 0.8 - 1.2 g/kg - Light Activity: 1.2 - 1.5 g/kg - Moderate Activity: 1.6 - 2.0 g/kg - Heavy Activity: 2.0 - 2.2 g/kg - Athlete: 2.2 - 2.4 g/kg Example (70kg, Moderate Activity, Muscle Gain): Daily Protein = 70 × 2.0 = 140g Protein Calories = Protein (g) × 4 = 140 × 4 = 560 calories
The protein calculator determines your daily protein intake based on body weight, activity level, and fitness goal. Enter your weight and select your activity level and goal to calculate optimal protein consumption. Includes protein food sources, meal distribution examples, and nutritional guidelines.
Why this matters
Adequate protein intake is essential for muscle growth, recovery, and maintaining lean mass during fat loss. Your protein needs vary based on activity level and fitness goals. Spreading protein intake throughout the day optimizes muscle protein synthesis.
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Learn more
The complete guide to protein calculator
Formulas, examples, and tips explained in plain English