🥩 Protein Calculator
Calculate daily protein requirements
How Protein Calculation Works
Formula
Protein (g) = Body Weight × Protein Factor
- 1Enter your body weight.
- 2Select your activity level (sedentary, moderate, active, very active).
- 3Select your goal (maintenance, muscle gain, or fat loss).
- 4The calculator multiplies weight by the appropriate protein factor.
- 5Results show daily protein in grams and per-meal targets.
About Protein Calculator
Calculate your daily protein needs based on weight, activity level, and fitness goals. Get personalized protein recommendations for muscle building, weight loss, or maintenance.
Frequently Asked Questions
How much protein do I need per day?
General guideline: 0.36 g/lb (0.8 g/kg) for sedentary adults. For active people: 0.6-0.9 g/lb (1.2-2.0 g/kg). For muscle building: 0.7-1.0 g/lb (1.6-2.2 g/kg). Higher intake supports recovery and muscle synthesis.
Can I eat too much protein?
For healthy individuals, high protein intake (up to 1.0 g/lb) is safe. Very high intake (>2 g/lb) offers no additional benefit for most people. Those with kidney disease should consult a doctor about protein limits.
What are good protein sources?
Animal: chicken breast (31g per 100g), eggs (6g each), Greek yogurt (17g per cup), fish (20-25g per 100g). Plant: tofu (8g per 100g), lentils (9g per 100g cooked), tempeh (19g per 100g).