Protein Calculator
Calculate your recommended daily protein intake in grams based on body weight and fitness goal.
About the Protein Calculator
Protein needs scale with body weight and activity level far more than with total calories alone — someone strength training regularly needs meaningfully more protein per kilogram than someone with a sedentary lifestyle. This calculator gives a daily gram target based on your weight and goal.
How It Works
The calculator multiplies your body weight in kilograms by a protein factor that scales with your selected goal — a modest factor for general maintenance, a higher factor for regularly active people, and the highest factor for those actively building muscle.
Daily Protein (g) = Weight (kg) × Factor, where factor is about 1.2 (maintenance), 1.6 (active), or 2.0 (build muscle).
Example
Scenario: A 70 kg person with a goal of building muscle.
Result: A daily protein target of about 140g.
Assumptions & Limitations
- Factors are based on commonly cited sports-nutrition research ranges for protein needs relative to body weight.
- Uses total body weight rather than lean body mass, which is simpler but slightly overestimates needs for individuals with higher body fat percentages.
- Individuals with kidney conditions or other specific medical concerns should consult a healthcare provider before significantly increasing protein intake.
- Protein timing and distribution across meals also affects muscle protein synthesis, which this simple daily total does not address.