Protein Intake Calculator

Estimate your daily protein needs based on your weight, activity level, and fitness goal.

Protein Intake Calculator Overview

Inputs:
  • Weight (kg)
  • Activity Level (Sedentary, Moderate, Active)
  • Fitness Goal (Maintenance, Muscle Gain, Weight Loss)
Output:

Estimated daily protein intake in grams.

Formula:

Protein needs are calculated as grams per kg of body weight:

  • Maintenance: 0.8-1.2 g/kg (sedentary), 1.0-1.4 g/kg (moderate/active)
  • Muscle Gain: 1.6-2.2 g/kg
  • Weight Loss: 1.2-1.6 g/kg

The calculator adjusts the range based on activity level and goal.

Understanding Protein Needs

Why Protein Intake Matters

Protein is essential for muscle repair, immune function, and overall health. Your daily needs depend on your body weight, how active you are, and your fitness goals.

  • Maintenance: Supports basic bodily functions with minimal exercise.
  • Muscle Gain: Fuels muscle growth with higher intake for repair and synthesis.
  • Weight Loss: Preserves muscle mass while in a calorie deficit.

Use this calculator to find your ideal intake, and pair it with our Calorie Calculator or Body Fat Calculator for a complete nutrition plan. Learn more from the Academy of Nutrition and Dietetics.

Frequently Asked Questions

Protein needs vary by goal and activity. A sedentary person needs about 0.8 g per kg of body weight for maintenance, while active individuals or those building muscle may need 1.6-2.2 g/kg. Our calculator adjusts based on your inputs.

Higher activity levels increase muscle repair and growth demands, requiring more protein. Sedentary people need less, while regular exercisers or athletes need more to support recovery and muscle synthesis.

Maintenance protein (0.8-1.2 g/kg) supports basic health, while muscle gain protein (1.6-2.2 g/kg) provides extra amino acids for muscle repair and growth, especially with resistance training.

Excessive protein (above 2.5 g/kg) may strain kidneys in some cases, but it’s generally safe for healthy individuals. Stick to recommended ranges and consult a doctor if you have kidney issues.

Incorporate protein-rich foods like chicken, eggs, fish, beans, or protein shakes. Spread intake across meals (20-40 g per meal) to optimize muscle protein synthesis.

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