Protein Intake Calculator
Calculate your daily protein requirements
Importance of Protein
Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting body functions. Your protein needs depend on your weight, activity level, and goals.
- Build and repair muscles
- Support immune system
- Help with weight loss and satiety
- Improve athletic performance
Daily Protein Intake Calculator
This calculator estimates how much protein you need each day based on your body weight, activity level, and goal. Protein supports muscle repair, hormone and enzyme production, and a feeling of fullness, so getting the right amount matters whether you want to build muscle, lose fat, or simply stay healthy.
To use it, enter your weight and choose how active you are. The tool applies a grams-per-kilogram range to suggest a daily target. Sedentary adults generally need less, while people who train regularly or want to gain lean mass usually fall toward the higher end of the range.
Putting your protein target to work
Once you know your target, spread protein across the day rather than eating it all in one meal, since the body uses it more effectively in moderate portions. Good sources include eggs, dairy, chicken, fish, lean meat, legumes, lentils, and beans for plant-based eaters.
Results are general guidance, not medical advice. Needs can differ with age, pregnancy, kidney conditions, and intense training. If you have a health condition or a specific performance goal, talk to a doctor or registered dietitian before making large changes to your diet.