Protein Calculator

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

Unit System

Body Weight

Activity Level

Fitness Goal

Your Daily Protein Target

g/day

Minimum Optimal Range Maximum

Suggested Per-Meal Breakdown

High-Protein Food Sources

This is an estimate based on general guidelines. Individual needs vary. Consult a registered dietitian for a personalized plan.

How this calculator works

We use evidence-based multipliers from sports dietition research to estimate your daily protein needs. Your body weight is multiplied by a factor that accounts for your activity level and fitness goal.

Sedentary adults typically need 0.8 g/kg, while active individuals and athletes may benefit from 1.2 – 2.2 g/kg depending on training intensity and goals.

Why protein matters

Builds and repairs muscle tissue
Supports immune function
Helps you feel full longer
Preserves lean mass during weight loss
Essential for healthy hair, skin & nails