Calculate how much protein you need daily based on your body weight and fitness goals.

Protein is essential for building and maintaining lean muscle, supporting metabolic health, and promoting recovery. Whether you’re an athlete, trying to lose fat, or simply living an active lifestyle, getting the right amount of protein is key to performance and well-being.

Why Is Protein Important?

Protein plays a crucial role in:

• Muscle growth and repair
• Enzyme and hormone production
• Immune system support
• Satiety and appetite control

Unlike carbohydrates and fats, your body doesn’t store protein — so you need to consume it consistently each day.

How the Protein Calculator Works

This calculator uses a simple formula:

Daily Protein Intake (grams) = Body Weight (kg) × Protein Ratio

You choose the protein ratio based on your activity level and goals. The calculator then provides your recommended daily protein intake in grams.

Recommended Protein Ratios

Here are general protein intake guidelines based on your lifestyle:

Goal	Protein Ratio (g/kg)
Sedentary lifestyle	0.8 – 1.0 g/kg
Active (light exercise)	1.2 – 1.6 g/kg
Muscle maintenance	1.6 – 2.0 g/kg
Muscle gain / strength training	2.0 – 2.4 g/kg
Fat loss / body recomposition	2.2 – 2.6 g/kg

You can input a custom ratio that fits your needs.

Example

A person weighing 70 kg looking to gain muscle may use a ratio of 2.2 g/kg:

70 kg × 2.2 = 154 grams of protein per day

This gives a clear target to structure your meals around.

Tips for Hitting Your Protein Goal

• Include protein in every meal (meat, eggs, dairy, legumes, tofu).
• Use high-protein snacks like Greek yogurt, protein bars, or shakes.
• Space intake evenly across the day to support muscle protein synthesis.
• Track your intake using a food diary or nutrition app.

Frequently Asked Questions

Is too much protein harmful?

For healthy individuals, higher protein intake is generally safe. If you have kidney conditions, consult a healthcare provider.

Can I use this calculator for a vegetarian or vegan diet?

Yes. Just ensure your protein sources are complete or combine plant proteins to cover all essential amino acids.

Should I adjust protein intake on rest days?

It’s often beneficial to keep protein intake consistent to support recovery and muscle maintenance.

Calculate Your Protein Needs Now

Enter your body weight and preferred protein ratio above to get your personalized daily protein target in grams.