Protein Calculator
Estimate daily protein intake using your body weight, activity level, and fitness goal.
Calculate Your Daily Protein
Choose your weight unit, activity level, and fitness goal to estimate a daily protein target in grams.
Your Estimated Protein Target
This estimate uses a general weight-based target. It does not establish an individualized dietary requirement.
How Much Protein Do You Need Daily?
Protein is an essential nutrient used to maintain body tissues, build and repair muscle, and support many normal body functions. Daily requirements vary with body weight, age, health, activity, and training goals.
For many healthy adults, 0.8 grams of protein per kilogram of body weight per day is a commonly used reference intake. People who train regularly or have specific fitness goals may use different targets based on their circumstances.
How the Protein Calculator Works
Your weight is converted into kilograms when you enter pounds. The calculator then selects an approximate protein target based on your activity and goal.
The target is expressed in grams of protein per kilogram of body weight. The calculator uses one target for the selected combination, rather than multiplying activity and goal multipliers together.
The result is rounded to the nearest gram for easier reading. It is a planning estimate, not a precise measurement of your body's needs.
Protein and Different Fitness Goals
General Health
A balanced diet with adequate protein helps meet the body's everyday nutritional needs. A commonly used reference for healthy adults is 0.8 g/kg/day.
Weight Maintenance
Protein needs depend on body weight, dietary intake, and activity. The appropriate amount is part of an overall balanced diet.
Muscle Building
Resistance training combined with adequate nutrition can support muscle growth. People who train consistently may benefit from protein intakes above the basic adult reference intake.
Fat Loss
During a calorie deficit, adequate protein can help support the maintenance of lean body tissue. The best target depends on factors such as body composition, training, and the size of the calorie deficit.
The options in this calculator provide broad estimates. They do not guarantee muscle gain, fat loss, or any other outcome.
Protein-Rich Foods
You can obtain protein from a variety of animal-based and plant-based foods, including:
- Eggs
- Chicken and other poultry
- Fish and seafood
- Lean meat
- Milk, yogurt, and cottage cheese
- Beans and lentils
- Chickpeas
- Tofu and other soy foods
- Nuts and seeds
A varied diet can provide protein alongside other nutrients. Choose foods that fit your dietary preferences, budget, and individual health needs.
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Frequently Asked Questions
What is a protein calculator?
A protein calculator estimates daily protein intake in grams using body weight and selected activity or fitness factors.
How much protein is recommended for a healthy adult?
A commonly used reference intake for healthy adults is approximately 0.8 grams per kilogram of body weight per day. Individual needs may be different.
Can I enter my weight in pounds?
Yes. Select Pounds (lb) in the weight unit menu. The calculator converts the entered weight to kilograms before estimating daily protein.
Do people who exercise need more protein?
Some people who exercise regularly, especially those doing resistance training, may need more protein than the basic adult reference intake. Requirements depend on individual circumstances.
Can this calculator help with muscle building?
It can estimate a protein target for planning purposes. Muscle growth also depends on appropriate training, sufficient energy, recovery, and other nutritional factors.
Is this calculator medical advice?
No. It provides general estimates only. Consult a qualified healthcare professional or registered dietitian if you need a target tailored to a medical condition or specific nutritional requirements.