Protein intake calculator
Estimate your daily protein needs based on weight and activity.
This calculator provides general estimates for educational purposes only and is not medical advice. Consult a qualified healthcare professional before changing your diet or supplement routine.
Frequently asked questions
How much protein do I need per day?
Sedentary adults need at least 0.8 g per kilogram of body weight; active people benefit from 1.2–2.0 g/kg, and muscle-building goals sit at the top of that range. This calculator adjusts for your activity and goal.
Is more protein always better?
Beyond roughly 2.2 g/kg there is little additional benefit for muscle gain in research. Spread intake across 3–4 meals of 25–40 g each for the best utilization.