Protein Calculator
Calculate your daily protein intake recommendation based on your weight, goal, and activity level.
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How to use this calculator
Multiplier ranges from 0.8g/kg (sedentary) to 2.2g/kg (muscle building / athlete).
- 1
Enter your body weight in kilograms.
- 2
Select your goal (weight loss, muscle building, general health, etc.).
- 3
The calculator shows your recommended daily protein intake range.
Frequently asked questions
How much protein do I need to build muscle?
Research supports 1.6–2.2g of protein per kg of body weight for maximising muscle protein synthesis. Going above 2.2g/kg shows diminishing returns for most people.
Does protein help with weight loss?
Yes. High protein intake (1.6–2.4g/kg) during a calorie deficit preserves muscle mass, increases satiety, and has a higher thermic effect (burns more calories digesting). It is the most important macronutrient during a cut.
Is too much protein harmful?
For healthy individuals, high protein intake (up to 3g/kg) shows no evidence of harm. Concerns about kidney damage apply only to people with existing kidney disease. Adequate hydration is recommended at high intakes.
What are good high-protein foods?
Chicken breast (~31g/100g), tuna (~30g/100g), eggs (~13g/100g), Greek yogurt (~10g/100g), cottage cheese (~11g/100g), lentils (~9g/100g cooked), tofu (~8g/100g), and protein powder (20–25g per serving).
Daily protein requirements
How to use the protein
Use this protein to your daily protein intake recommendation based on your weight, goal, and activity level. Enter your values above and get your result in seconds. The tool is free, works on all devices, and keeps your data private — nothing is stored or shared.
How the protein works
The protein calculator uses standard formulas used in health tracking, fitness planning, and wellness management. Enter your inputs, and the tool calculates the result instantly in your browser. No server-side processing means your data stays on your device. Results update in real time as you change inputs.
Why protein is essential
Protein is the building material for muscle, organs, enzymes, hormones, and immune cells. Unlike fat and carbohydrates, the body cannot store protein — it must be replenished daily. Insufficient protein leads to muscle loss, poor recovery, and impaired immune function.
Protein for different goals
General health (sedentary): 0.8g/kg (minimum RDA). Weight loss: 1.6–2.2g/kg to preserve muscle. Muscle building: 1.6–2.2g/kg, evenly distributed across meals. Athletes: 1.8–2.4g/kg depending on sport and training intensity. Older adults (65+): 1.0–1.2g/kg to combat age-related muscle loss (sarcopenia).
Spreading protein across meals
Muscle protein synthesis is maximised by consuming 20–40g of protein per meal, spread evenly through the day. A single large protein meal provides diminishing returns. Aim for 3–5 protein-rich meals daily, with at least one containing 30–40g.
Protein: how it works
This free tool provides a quick, evidence-based estimate for wellness planning. It uses standard formulas accepted by health professionals worldwide. Enter your measurements for an instant result — always follow up with a qualified practitioner for personal guidance.
Who uses this tool?
Athletes, fitness enthusiasts, nurses, and anyone monitoring their health use it as a starting point for wellness decisions. Share the output with your doctor or dietitian for a professional interpretation.
Learn more from an authoritative source:
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Results are estimates for informational purposes only and do not constitute professional financial, medical, legal, or technical advice. Read full disclaimer →