Daily Protein Requirement Calculator
Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals.
Calculating your protein needs…
Your Protein Requirements
How to Calculate Protein Required By Using Calculator
Step-by-Step Guide
1. Enter Your Weight
Input your weight in kilograms (kg) or pounds (lbs).
The calculator adjusts protein needs based on body weight.
2. Select Your Activity Level
Choose from:
Sedentary (little to no exercise)
Lightly Active (light exercise 1-3 days/week)
Moderately Active (moderate exercise 3-5 days/week)
Very Active (intense exercise 6-7 days/week)
Athlete/Heavy Training (professional athlete or bodybuilder)
3. Choose Your Goal
Pick your primary objective:
Maintenance (stay at current weight)
Muscle Gain (bulking & strength training)
Weight Loss (fat loss while preserving muscle)
4. Calculate Your Protein Needs
Click “Calculate” to get your recommended daily protein intake in grams.
The result is based on scientific protein-per-kg guidelines (e.g., 0.8g/kg for sedentary, up to 2.2g/kg for athletes).
Why Use This Protein Calculator?
✔ Personalized Results – Tailored to your weight, activity, and goals.
✔ Science-Based Formula – Uses WHO & NIH-backed protein intake standards.
✔ Free & Instant – No signup required.
✔ Helps with Diet Planning – Great for bodybuilding, weight loss, or general health.
Protein Intake – What does it means?
Find Your Perfect Protein
Your daily protein needs depend on your health and fitness goals—whether it’s staying healthy, building muscle, or losing weight.
Use our simple protein calculator to calculate protein required just for you. It uses your weight, activity level, and personal goals to give you the right number. For example, if you’re very active or an athlete, you’ll need more protein (around 1.6-2.2g per kg of body weight) than someone with a desk job (about 0.8g per kg). Our tool makes it easy to calculate protein required for your specific lifestyle
Protein Needs
Discover Your Ideal Protein Intake!
Your protein needs change based on your fitness goals—whether you want to maintain weight, gain muscle, or lose fat.
To easily calculate protein required for your body, just enter your details into our daily protein calculator. Get a personalized plan in seconds! Active people and bodybuilders, for example, often need more protein (1.2-2.2g per kg) to support muscle recovery and growth. Let our tool help you calculate protein required to reach your goals faster and smarter.
Required Protein
Get Your Personalized Protein Target!
The right amount of required protein varies by body weight and activity level. Our easy-to-use tool helps you calculate protein required accurately for your unique situation.
For instance, a 70kg person might need just 56g if they’re mostly sedentary, but up to 154g if they’re a training athlete. By using our tool to calculate protein required, you can track your intake and efficiently meet your body’s nutritional needs for better results.
Daily Protein Calculator
Simplify Your Nutrition Planning!
Our daily protein calculator takes the guesswork out of meal planning. Just enter your weight, activity level, and goals to instantly calculate protein required for your body.
Whether you’re focused on muscle building or weight loss, this powerful tool gives you personalised protein recommendations to help you manage your diet more effectively. Let us help you calculate protein required so you can achieve your fitness goals with confidence!
Also Check Other Important Tools Below
1. Calculate Nutritional Requirement of Your Child – Child Nutrition Calculator
2. Calculate Calorie You Burn in Various Activities – Calorie Burning Calculator
3. Calories To Cut Off For Weight Loss – Calorie Lose Calculator
FAQs
1. How much protein needes per day?
It depends on weight & activity:
Average adult: 0.8g per kg of body weight.
Athletes/Bodybuilders: 1.2–2.2g per kg.
2. Should I consume more protein for muscle gain?
Yes! Muscle growth requires 1.6–2.2g/kg to support recovery.
3. What happens if I eat too much protein?
Excess protein (over 3.5g/kg) may cause:
Kidney strain (if pre-existing issues)
Digestive discomfort
Weight gain (if calories exceed needs)
Use our tool to calculate protein required for safe intake.
4. Is 100g of protein a day enough?
It depends on your weight, conditions & activity:
For a 68kg (150lb) sedentary person: ~54g (enough).
For a 90kg (200lb) athlete: 144–198g (too low).
Pregnancy or breast feeding requires more protein, for 65 kg 98g to 114g
Calculate protein required for your needs.
5. Can I lose weight with a high-protein diet?
Yes! High-protein diets:
Boost metabolism
Reduce hunger
Preserve muscle during fat loss
Use our tool to calculate protein required for weight loss.
6. What are the best high-protein foods?
Top sources:
Chicken breast (31g per 100g)
Greek yogurt (10g per 100g)
Lentils (9g per 100g)
After you calculate required protein, include these in meals.
7. Do I need protein powder if I exercise?
Only if you struggle to meet needs through food. Calculate protein required first—most people can get enough from whole foods.
8. How much protein per meal can the body absorb?
20 to 40g per meal (myth: excess isn’t wasted but absorbed slower). Calculate protein required and spread intake across 3–4 meals.
9. Is animal or plant protein better?
Animal protein (complete amino acids) is more bio available, but plant protein (beans, tofu) works with variety. Use our calculator to calculate protein requirement for your diet.
10. Can too much protein damage kidneys?
Healthy kidneys handle high protein, but those with kidney disease should limit intake. Always calculate required protein safely.