Protein Calculator
Calculate your recommended daily protein intake based on your goals
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Protein needs vary based on activity level, goals, and individual health conditions. Consult a healthcare professional for personalized recommendations.
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Fill in your weight, activity level, and goal to calculate daily protein
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References
- World Health Organization (WHO) - BMI Classification
- National Institutes of Health (NIH) - Clinical Guidelines
- Centers for Disease Control and Prevention (CDC) - Healthy Weight
About Protein Calculator
How It Works
Daily protein needs are calculated based on body weight and activity level. Sedentary adults need 0.8g per kg, recreational athletes need 1.2-1.6g per kg, and bodybuilders or endurance athletes may need 1.6-2.2g per kg.
How to Interpret Results
Your result shows the recommended daily protein intake in grams. Protein provides 4 calories per gram and is essential for muscle repair, enzyme production, and immune function.
Health Tips
Distribute protein evenly across meals (20-40g per meal) for optimal muscle protein synthesis. Include high-quality sources like lean meat, eggs, dairy, legumes, and soy. Consume protein within 2 hours after exercise.
Limitations
Excessive protein intake (above 2.5g per kg) may strain kidney function in susceptible individuals. Protein needs increase during illness, injury, and intense training periods.
Last reviewed: July 16, 2026
Medical Disclaimer: This calculator is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or qualified health provider with any questions regarding your health.