Daily Protein Requirement Calculator
Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals.
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?
Your protein intake is the amount of protein you consume daily to maintain health, build muscle, or lose weight. Using our protein calculator, you can calculate protein required based on weight, activity, and goals. Athletes need higher intake (1.6-2.2g/kg) compared to sedentary individuals (0.8g/kg).
Protein Needs
Your protein needs depend on fitness goals—maintenance, muscle gain, or fat loss. To calculate protein required, input your details in our daily protein calculator. Active individuals and bodybuilders often need 1.2-2.2g/kg for optimal recovery and growth.
Required Protein
The required protein varies by body weight and activity level. Our tool helps you calculate protein required accurately. For example, a 70kg person may need 56g (sedentary) or up to 154g (athlete) daily. Tracking ensures you meet nutritional needs efficiently.
Daily Protein Calculator
Our daily protein calculator simplifies nutrition planning. Just enter weight, activity, and goals to calculate protein required in seconds. Whether for muscle building or weight loss, this tool provides personalized protein recommendations for better diet management.
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.