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Your Protein Calculation
Daily protein requirement
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Protein Calculator
Find Your Ideal Daily Protein Intake
Protein powers every cell in your body. Think of it as your body's construction crew - repairing tissues, building muscle, and keeping your immune system strong.
Discover Your Protein Target NowYour Protein Blueprint for Better Health
Here's the catch: your neighbor's protein needs could be completely different from yours. Your ideal intake depends on your unique body, goals, and lifestyle.
Stop playing the guessing game. Our free protein calculator gives you a personalized target in seconds. No complex math or confusing charts. Just enter your details and discover exactly how much protein your body needs to thrive.
Whether you're aiming for weight loss, muscle gain, or healthy maintenance, we've got you covered.
How Our Protein Calculator Works: Simple Science
We cut through the noise with research-backed calculations. Here's what happens behind the scenes:
The Baseline: RDA vs. Real Needs
The standard RDA (0.8g/kg) is the minimum to prevent deficiency. Our calculator uses active ranges (1.2-2.2g/kg) based on your actual lifestyle.
Your Weight Conversion
We convert pounds to kilograms (your weight ÷ 2.2). Example: 150 lbs = 68 kg
Activity Level Adjustment
Your activity level significantly impacts your protein needs. See our detailed table below.
Goal-Based Fine-Tuning
Weight loss: Higher protein (preserves muscle). Maintenance: Mid-range (supports daily functions). Muscle gain: Highest range (builds new tissue).
Activity Level Adjustment
| Activity Level | Protein Multiplier | Description |
|---|---|---|
| Sedentary | 0.8-1.0 g/kg | Little to no exercise, desk job |
| Lightly Active | 1.0-1.4 g/kg | Light exercise 1-3 days/week |
| Moderately Active | 1.4-1.7 g/kg | Moderate exercise 3-5 days/week |
| Very Active | 1.7-2.0 g/kg | Hard exercise 6-7 days/week |
| Athlete/Extreme | 2.0-2.2 g/kg | Professional athlete or intense training |
Why Your Specifics Matter
Each input tweaks your results. Here's why:
Age
Over 50? You'll need more protein (1.2-2.0g/kg) to combat muscle loss and maintain strength.
Weight
Heavier individuals require more absolute protein to support their muscle mass and metabolic needs.
Activity
Sweat more = need more repair fuel. Active lifestyles increase protein requirements for recovery.
Goal
Weight loss demands a different protein strategy than muscle building. Our calculator adjusts accordingly.
Protein Targets Decoded by Goal
Why it works:
- Curbs hunger better than carbs/fat
- Protects muscle during calorie cuts
- Burns extra calories during digestion
Real Example:
Sarah (68kg) aiming for weight loss needs 109-150g daily.
Her daily intake:
- Greek yogurt + berries 20g
- Chicken salad 30g
- Hard-boiled eggs 12g
- Salmon + quinoa 35g
- Total: