Daily Protein Intake Calculator
Calculate your daily protein requirement based on weight and goals.
About Protein Intake Calculator
Find out exactly how much protein you need every day based on your weight, activity level, and fitness goal. Shows grams per day and per meal, plus food source examples to hit your target.
Use Cases
Planning protein intake for muscle building, ensuring adequate protein during weight loss, athletic performance nutrition, vegetarian/vegan protein planning.
How It Works
Sedentary: 0.8 g/kg. Moderate activity: 1.2–1.4 g/kg. Endurance athletes: 1.4–1.6 g/kg. Strength/muscle gain: 1.6–2.2 g/kg. Higher end for beginners and lean individuals.
Frequently Asked Questions
Should I use body weight or lean body mass?
Using total body weight is common. For obese individuals, using lean body mass (or target body weight) gives a more accurate number.
Can too much protein be harmful?
For healthy individuals, up to 2.2 g/kg is well-tolerated. Those with kidney disease should consult a doctor before increasing protein intake.