Use this Protein Intake Calculator to estimate how much protein you need per day based on your body weight and activity level.
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What is a Protein Intake Calculator?
A Protein Intake Calculator estimates how much protein you need daily based on your body weight, activity level, and fitness goals. Protein is essential for muscle repair, hormone production, immune function, and overall body maintenance.
Why is protein important?
Protein helps build and preserve lean muscle mass, especially when combined with strength training. It also supports recovery after workouts, helps control appetite, and plays a key role in metabolic health.
How much protein do you need?
The recommended intake varies depending on your lifestyle. Sedentary individuals may need around 0.8 grams per kilogram of body weight, while athletes or those aiming for fat loss or muscle gain may benefit from 1.2–2.2 grams per kilogram.
How to use this information:
Use your daily protein goal to guide your meals and snacks. Distribute your intake throughout the day and focus on high-quality sources like lean meats, dairy, eggs, legumes, or protein supplements if needed.
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