Protein Calculator
Calculate Your Daily Protein Requirements
Professional protein calculator to determine your optimal daily protein intake based on weight, activity level, and fitness goals. Get personalized recommendations for muscle building, weight loss, or maintenance.
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Protein Calculator
Calculate your daily protein needs based on your goals and lifestyle
Maintain current body composition
Dietary Preferences
Helps refine calculations for very lean or high body fat individuals
Your Protein Requirements
Daily protein needs and distribution recommendations
Enter valid information to calculate protein requirements
Why Protein Matters
Learn how protein supports your health, fitness, and body composition goals.
Essential Building Block
Protein is crucial for building and repairing tissues, making enzymes and hormones, and supporting immune function. Your body cannot store protein.
Muscle Maintenance
Adequate protein intake helps preserve lean muscle mass, especially during weight loss or as you age. Critical for metabolic rate.
Weight Management
Protein is the most satiating macronutrient, helping you feel full longer and potentially reducing overall calorie intake.
Complete Proteins
Contain all nine essential amino acids. Found in animal products (meat, fish, eggs, dairy) and some plants (quinoa, soy, hemp seeds).
Protein Timing
Spread protein intake across 3-4 meals for optimal muscle protein synthesis. Aim for 20-40g per meal depending on total needs.
Individual Needs
Protein requirements depend on age, activity level, health status, and goals. Active individuals and older adults typically need more.
Protein Needs by Goal
Weight Maintenance
0.8-1.2g/kg
- Meet basic physiological needs
- Support normal tissue repair
- Maintain muscle mass
- Good for sedentary people
Weight Loss
1.2-1.6g/kg
- Preserve muscle during deficit
- Increase satiety
- Boost metabolic rate
- Support fat loss
Muscle Building
1.6-2.2g/kg
- Optimize protein synthesis
- Support recovery
- Maximize muscle growth
- Enhanced with resistance training
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