Calculate your daily protein requirements based on your body weight, activity level, and fitness goals. Get personalized recommendations for optimal protein intake to support muscle growth, maintenance, or weight loss.
Daily Protein Requirement
0
grams per day
Per Meal (4 meals)
0g
Protein per kg
0g
How to Use This Calculator
Enter your current body weight in kilograms or pounds
Select your activity level based on your weekly exercise routine
Choose your primary fitness goal
Click "Calculate Protein Needs" to get your personalized recommendation
Understanding Your Results
The calculator provides your total daily protein requirement in grams, along with a suggested per-meal breakdown assuming 4 meals per day. The recommendations are based on scientific research and vary according to your activity level and goals:
Weight Loss: Higher protein intake helps preserve muscle mass while losing fat
Maintenance: Moderate protein to maintain current muscle mass and health
Muscle Gain: Increased protein to support muscle growth and recovery
Athletic Performance: Optimal protein for intense training and competition
Protein Intake Guidelines
General protein recommendations by activity level:
Sedentary: 0.8-1.2g per kg of body weight
Lightly Active: 1.2-1.6g per kg of body weight
Moderately Active: 1.6-2.0g per kg of body weight
Very Active: 2.0-2.4g per kg of body weight
Extra Active: 2.4-3.0g per kg of body weight
Important Disclaimer
This calculator provides general estimates based on common fitness and nutrition guidelines. Individual protein needs may vary based on age, gender, health conditions, and specific training protocols. Always consult with a healthcare professional or registered dietitian before making significant changes to your diet, especially if you have kidney problems or other health conditions.