Protein Intake Calculator
Find out your daily protein requirements.
Calculate Your Protein Needs
Introduction
Protein is a vital macronutrient essential for building muscle, repairing tissue, and producing enzymes and hormones. This calculator helps you determine your optimal daily protein intake based on your body weight, activity level, and fitness goals.
How Our Protein Intake Calculator Can Help You
Getting the right amount of protein is critical for achieving your body composition goals. This calculator provides a specific, actionable target for your daily protein intake. For those looking to build muscle, it ensures you're providing the necessary building blocks for growth. For individuals in a calorie deficit, a higher protein intake helps preserve precious muscle mass, ensuring you lose fat, not muscle. It also promotes satiety, making it easier to stick to your diet. This tool helps you prioritize the most important macronutrient for body composition.
How It Works
The calculator uses a widely accepted, evidence-based method of determining protein needs based on body weight and activity level. It multiplies your weight in kilograms by a specific factor that corresponds to your activity level. A sedentary person needs less protein (0.8g per kg) than a highly active athlete (up to 2.2g per kg) who is constantly breaking down and repairing muscle tissue. This ensures your protein target is perfectly matched to your body's demands.
Features of Our Protein Intake Calculator
Our Protein Intake Calculator is streamlined for ease of use. With just two inputs—weight and activity level—you get an immediate, personalized protein target. The activity level descriptions are clear and easy to match to your lifestyle. The calculator is based on current scientific consensus on protein requirements for different populations. Like all our tools, it's private, free, and works perfectly on any device, making it a simple yet powerful addition to your nutritional toolkit.
Important Disclaimer
All these tools provide estimates for informational and educational purposes only. They are not a substitute for professional medical advice, diagnosis, or treatment. Users should always consult with a qualified healthcare provider for any health concerns.
FAQs About Our Protein Intake Calculator
Can I eat too much protein?
For healthy individuals, protein intake up to 2.2g per kg of body weight is generally considered safe. Extremely high intakes over long periods may strain the kidneys, but this is rare with a balanced diet.
What are good sources of protein?
Lean meats, poultry, fish, eggs, dairy products, legumes, tofu, and protein supplements are all excellent sources of protein.
Should I spread my protein intake throughout the day?
Yes, for optimal muscle protein synthesis, it's best to consume 20-40g of protein per meal, spread across 3-5 meals per day.
Do I need this much protein if I don't lift weights?
Even sedentary individuals need adequate protein for basic bodily functions. While your needs are lower, meeting the baseline of 0.8g per kg is still important for overall health.