Protein Calculator

The Protein Calculator estimates your daily protein requirement based on weight, activity level, and fitness goals. This tool helps fitness enthusiasts and athletes determine the exact grams of protein needed for muscle repair, growth, and overall health. Whether you are building muscle, losing weight, or training for endurance, this calculator provides a personalized nutrition target to optimize your performance and body composition.

Enter your current body weight
Enter your height
Enter your age in years

How Daily Protein Requirement Is Calculated

Your daily protein requirement represents the specific amount of amino acids needed to repair tissue and build muscle. This calculation uses a standard formula to account for how much energy you use and your physical objectives.

Daily Protein = Weight (kg) × Activity × Goal × Age Factor

Where:

  • Weight: Converted to kilograms for accuracy.
  • Activity: Higher exercise demands more protein.
  • Goal: Muscle gain requires a surplus compared to maintenance.
  • Age Factor: Increases by 1.2 for those over 65.

First, convert your weight to kilograms to ensure precision. Next, multiply by your activity level to cover basic movement needs. Then, apply your goal multiplier to address specific demands like muscle growth or fat loss. Finally, adjust for age if necessary, as older adults need more to prevent muscle loss. This method is widely recognized in sports nutrition science for creating effective diet plans.

What Your Daily Protein Requirement Means

This number represents your personalized daily target for protein intake. It ensures you consume enough amino acids to repair muscles, support immunity, and produce hormones without eating in excess.

Goal-Based Guidance

Weight Loss: Aim for 1.6 to 1.8 g/kg to stay full and protect muscle while in a calorie deficit.

Muscle Gain: Target 1.8 to 2.2 g/kg to provide the raw materials needed for tissue growth and repair.

Endurance: Consume 1.4 to 1.6 g/kg to repair muscle breakdown from long cardio sessions and support recovery.

This tool is for informational purposes only and is not medical advice. Consult a healthcare provider or registered dietitian before making major dietary changes, particularly if you have existing kidney conditions.

Be aware that increasing intake too quickly can cause bloating or digestive issues. To avoid this, spread your total target across 3 to 5 meals throughout the day rather than eating it all at once. Monitor your strength and energy levels for two weeks and adjust slightly up or down if you feel sluggish or are not seeing progress.

Related Calculators