Protein Calculator
Calculate your daily protein intake needs based on body weight, activity level, and fitness goals.
Input Parameters
Results
How Much Protein Do You Need?
The RDA for protein is 0.8g/kg but this is for sedentary adults. For muscle building, 1.6–2.2g/kg is recommended. For fat loss while preserving muscle, 2.0–2.4g/kg is beneficial. Spread protein intake across 4–5 meals for optimal muscle protein synthesis (25–40g per meal).
What is the Protein Calculator?
The Protein Calculator determines exactly how many grams of protein you need to eat daily to maintain muscle mass, recover from workouts, or build new muscle. Protein is the essential building block of the human body, and getting the right amount is critical for any fitness goal.
How It Works (Formula)
The standard Recommended Dietary Allowance (RDA) is 0.8 grams of protein per kilogram of body weight. However, for athletes or those actively trying to build muscle, the requirement can scale up to 2.2 grams per kilogram. This tool uses a sliding multiplier based on your selected activity level.
$$ \text{Daily Protein (g)} = \text{Weight (kg)} \times \text{Activity Multiplier} $$
The multiplier ranges from 0.8 (sedentary) to 2.2 (heavy strength training).
How to Use It
Simply input your current body weight, age, and select your primary fitness goal (e.g., fat loss, maintenance, or muscle gain). The calculator will instantly provide your optimal daily protein target in grams.