Nutrition
Protein Calculator
Estimate your daily protein target based on body weight, activity, and goal.
Your information
Fill out the form to calculate your protein needs
Estimate your daily protein target based on body weight, activity, and goal.
Fill out the form to calculate your protein needs
Protein is the building block of muscle, skin, enzymes, and hormones. Unlike carbs and fats, your body can't store protein for later use - you need a consistent daily intake. Whether your goal is building muscle, losing fat, or simply staying healthy, getting enough protein is essential.
Research shows that protein intake significantly affects body composition, satiety, and metabolic health. Higher protein diets help preserve muscle during weight loss, increase thermogenesis (calories burned during digestion), and keep you feeling fuller longer.
Once you know your protein target, use the Recipe Nutrition Calculator to track protein across your meals - ingredient-by-ingredient, including homemade dishes.
This calculator uses total body weight, which works well for most people. But if you carry significant body fat, a lean-mass-based approach (1.6–2.2g per kg of lean mass) avoids overestimating your needs.
To try it: Estimate your body fat % → Calculate lean body mass → multiply by 1.6–2.2g/kg.
Protein needs vary based on activity level, fitness goals, and body weight. Here are the research-informed recommendations:
| Activity Level | Range (g/kg) | Description |
|---|---|---|
| Sedentary | 0.8–1.2 | Minimal physical activity, general health |
| Light | 1.0–1.4 | Light exercise 1–3 days/week |
| Moderate | 1.2–1.8 | Moderate exercise 3–5 days/week |
| Very Active | 1.6–2.2 | Hard exercise 6–7 days/week |
| Extremely Active | 1.8–2.4 | Intense daily training or physical job |
Ranges are before goal adjustments. Your personalized target above includes goal-based scaling. Individual needs vary by lean mass, age, and training type.
Profile: 70kg male, moderate activity
Base Need: 1.4g/kg × 70kg = 98g
Fat Loss Adjustment: +20%
Daily Protein: 118g
Profile: 60kg female, light activity
Base Need: 1.2g/kg × 60kg = 72g
No Adjustment: Maintenance
Daily Protein: 72g
Profile: 80kg male, very active
Base Need: 1.7g/kg × 80kg = 136g
Muscle Gain Adjustment: +10%
Daily Protein: 150g
For healthy individuals, high protein intake (up to 2.5g/kg) is safe and doesn't damage kidneys. However, there's a limit to how much protein your body can use for muscle building in one meal (~40g). Spreading intake across meals is more efficient.
Total daily intake matters more than timing, but distributing protein evenly across 4-5 meals (20-40g each) is optimal. For muscle building, consuming protein within 2 hours post-workout supports recovery.
Plant proteins are generally "incomplete" (missing some essential amino acids) and less bioavailable than animal proteins. However, combining different plant sources provides a complete amino acid profile. Vegans may need 10-20% more total protein.
Protein powder is convenient but not necessary. Whole food sources like chicken, fish, eggs, and dairy provide complete protein plus additional nutrients. Use protein powder to fill gaps when whole foods aren't practical.