Daily Protein Intake Calculator

Find out exactly how much protein you need every day to support your fitness goals, whether you're building muscle, losing fat, or maintaining your health.

Get Your Protein Target

Your Weight *

Activity Level *

Primary Goal *

Name (Optional)

Email (Optional)

Why Protein is Your Most Important Macro

Protein is an essential macronutrient that plays a critical role in nearly every bodily function. For those with fitness goals, its importance cannot be overstated. It is the primary building block for muscle tissue, essential for repairing the micro-tears that occur during exercise and for building new muscle mass.

How Much Protein Do You Need?

Your ideal protein intake depends heavily on your goals and activity level:

For Maintenance: A moderate intake helps preserve muscle mass and support overall health.
For Fat Loss: A higher protein intake is crucial. It increases satiety (keeping you full), has a higher thermic effect (burns more calories during digestion), and helps prevent muscle loss while in a calorie deficit.
For Muscle Gain: A high protein intake is non-negotiable. It provides the necessary amino acids to repair and build new muscle tissue after strength training.

Disclaimer: This calculator provides an estimate for active individuals. Those with kidney disease or other medical conditions should consult a doctor before significantly increasing their protein intake.

Benefits of Adequate Protein

Muscle Growth & Repair

Provides the building blocks for a stronger physique.

Increased Satiety

Helps you feel fuller for longer, reducing cravings.

Boosts Metabolism

Burns more calories during digestion than carbs or fats.

Methodology

Inputs used: Body weight, activity level and goal.
Calculation approach: The calculator applies the goal- and activity-specific protein factor configured in the tool to body weight.
Interpretation: Results are presented as an estimate and should be read together with the limitations described below.

Frequently Asked Questions

What does the Protein Intake Calculator estimate?

Estimates a daily protein target from body weight, activity level and goal.

How is this result calculated?

The calculator applies the goal- and activity-specific protein factor configured in the tool to body weight. The calculation uses body weight, activity level and goal.

How should I use the result?

Protein needs vary with total energy intake, training, age, pregnancy and kidney or other medical conditions. Use the number as an estimate and consider professional advice when the result may affect health, treatment, pregnancy, nutrition, exercise safety or another important decision.