Protein Calculator
Calculate your optimal protein intake based on your body composition, activity level, and fitness goals
Calculate Your Protein Needs
Your Protein Results
About Your Protein Needs
Complete the form to get your personalized protein intake analysis.
Key Features
Discover why our Protein Calculator stands out from the rest
Personalized Calculation
Get protein recommendations tailored to your specific body weight and goals
Activity Adjustment
Calculations adjust based on your activity level for more accurate results
Goal-Oriented
Different protein recommendations for weight loss, maintenance, or muscle gain
Nutrition Tips
Receive practical advice on how to meet your protein needs through diet
Mobile Friendly
Works perfectly on all devices from desktop to mobile
Privacy First
Your data never leaves your browser - complete privacy
Protein Intake Categories
Understand what your protein intake means for your goals
Low Activity
For sedentary individuals looking to maintain basic health and function.
Moderately Active
For those who exercise regularly and want to maintain or slightly build muscle.
Highly Active
For individuals with intense training schedules aiming for muscle growth.
Athletes & Bodybuilders
For competitive athletes and bodybuilders in intense training phases.
How to Use This Calculator
Follow these simple steps to calculate your protein needs
Enter Your Weight
Input your current body weight in kilograms for accurate calculations.
Select Your Goal
Choose whether you want to maintain weight, lose fat, or build muscle.
Choose Activity Level
Select your current activity level from sedentary to athlete.
Get Your Results
See your personalized protein intake and get tips to achieve it.
Frequently Asked Questions
Find answers to common questions about protein intake
Protein is essential for building and repairing tissues, producing enzymes and hormones, supporting immune function, and maintaining muscle mass. It's also the most satiating macronutrient, helping you feel full longer, which can aid in weight management. Adequate protein intake is crucial for athletes and active individuals to support recovery and muscle growth.
Protein needs are typically calculated based on body weight. The general recommendation is 0.8 grams per kilogram of body weight for sedentary adults. However, this calculator adjusts based on your activity level and goals: 1.2-1.6 g/kg for moderate activity, 1.6-2.2 g/kg for high activity, and 2.2-3.0 g/kg for athletes and bodybuilders. Those aiming for muscle gain or weight loss may need different amounts based on their specific circumstances.
For healthy individuals, moderately high protein intake is generally safe. However, extremely high protein consumption (over 3-4g/kg body weight) for prolonged periods may strain kidneys in susceptible individuals. Those with pre-existing kidney conditions should consult a healthcare provider before increasing protein intake. Balance is key - extremely high protein diets often come at the expense of other important nutrients from carbohydrates and fats.
Excellent protein sources include lean meats (chicken, turkey, lean beef), fish, eggs, dairy products (Greek yogurt, cottage cheese), legumes (lentils, chickpeas, beans), tofu, tempeh, and protein supplements (whey, casein, plant-based powders). For optimal nutrition, aim for a variety of protein sources to ensure you're getting all essential amino acids and other nutrients that come with different protein-rich foods.
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