🥩Protein Intake Calculator
Calculate daily protein needs based on weight, goal, and activity level.
🆓 Free🔒 Secure⚡ Instant📱 Mobile-friendly🚫 No signup
Calculate daily protein intake goal online for free. Adjust for muscle gain or fat loss.
84g
protein per day
21 kcal from protein (1.2g/kg body weight)
How to Use Protein Intake Calculator — Step by Step
- 1Enter your body weight in kg or lbs
- 2Choose your goal and activity level — sedentary, active, or athlete
- 3Click 'Calculate' — daily protein requirement in grams is shown
- 4View how protein target changes for muscle gain vs fat loss goals
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Frequently Asked Questions
How much protein do I need per day?
General guidelines: Sedentary adults: 0.8g/kg body weight. Active adults: 1.2-1.6g/kg. Athletes building muscle: 1.6-2.2g/kg. The calculator uses your goal and activity to find the right range.
Should I hit the minimum or maximum of the range?
Aim for the higher end if you're actively training or trying to build muscle. The lower end is sufficient for maintaining muscle while eating at a deficit.
Does high protein intake harm kidneys?
In healthy individuals, high protein intake is safe. Those with pre-existing kidney conditions should consult a doctor before increasing protein significantly.
Is it free?
Yes.