Fitness
Protein Intake Calculator
Find your optimal daily protein intake based on your weight, goal, and activity level.
Instant Results
100% Free
Mobile Ready
Protein Intake Calculator
–
Daily Protein Target
—
grams / day
—Minimum (g/day)
—Maximum (g/day)
—kcal from Protein
Why Protein Matters
Protein is essential for muscle repair and growth, immune function, enzyme and hormone production, and satiety. Inadequate protein intake can lead to muscle loss, especially during weight cutting.
Recommended Protein Intake
- Sedentary adults: 0.8 g/kg body weight
- Active adults: 1.2–1.7 g/kg
- Athletes (strength): 1.6–2.2 g/kg
- Athletes (endurance): 1.4–1.7 g/kg