Protein Calculator
Estimate your daily protein requirement based on your weight and activity level.
How Much Protein Do You Need?
Protein needs vary depending on factors such as body weight, activity level, training, and individual goals. This calculator provides an estimate using a weight-based approach.
The calculator uses different protein targets according to the selected activity level and fitness goal. The result is intended as a general estimate rather than an individualized medical recommendation.
How the Protein Calculator Works
Your body weight is converted to kilograms if necessary. The calculator then applies a protein factor based on the selected activity level and fitness goal.
The estimated target is displayed in grams of protein per day.
Protein and Fitness Goals
General Health
A moderate protein intake can contribute to maintaining normal body tissues and overall nutrition.
Weight Maintenance
People who exercise regularly may choose a higher protein intake than someone who is mostly sedentary.
Muscle Building
Resistance training and adequate nutrition work together to support muscle development. Protein requirements can be higher for people engaged in regular strength training.
Fat Loss
During a calorie deficit, maintaining adequate protein intake can be part of a balanced nutrition plan.
Protein-Rich Foods
Common sources of dietary protein include:
- Eggs
- Chicken and other poultry
- Fish and seafood
- Lean meat
- Milk and yogurt
- Cottage cheese
- Beans and lentils
- Chickpeas
- Tofu and other soy foods
- Nuts and seeds
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Frequently Asked Questions
What is a protein calculator?
A protein calculator estimates a person's daily protein requirement based on body weight and selected activity and fitness factors.
Why is protein important?
Protein supplies amino acids that the body uses for many functions, including maintaining and building body tissues.
Can I enter my weight in pounds?
Yes. Select Pounds (lb) from the weight unit menu and enter your weight in pounds.
Do active people need more protein?
Protein needs can vary with physical activity and training. People who exercise regularly may require more protein than people with low activity levels.
Is this calculator medical advice?
No. It provides a general estimate. If you have a medical condition, are pregnant, or have specific dietary needs, consult an appropriately qualified healthcare professional.