Protein Calculator

Calculate daily protein needs based on weight, goal, and activity level.

Recommended Daily Protein

101g

Range: 91g - 111g

What Is a Protein Calculator?

Calculate daily protein needs based on weight, fitness goal, and activity level.

Get personalized recommendations, including meal distribution and protein source references.

How to Calculate Protein Needs

Follow these steps:

  • Choose your preferred unit system.
  • Enter your weight.
  • Select your fitness goal.
  • Select your activity level.
  • Click calculate to see your daily protein needs.

Tips

  • Spread protein intake across multiple meals.
  • Prioritize protein after workouts.
  • Choose high-quality protein sources.

Frequently Asked Questions

How much protein do I need per day?+
General health: 0.8 g per kg of body weight. Weight loss: 1.2-1.6 g/kg (to preserve muscle). Muscle gain: 1.6-2.2 g/kg. Athletes may need up to 2.4 g/kg during intense training.
Can I eat too much protein?+
Up to 2.2 g/kg per day long-term is safe for healthy adults. Higher intakes offer no extra benefit for most people. People with kidney disease should consult a doctor. Excess protein is converted to energy or stored as fat.
When should I eat protein?+
Spread protein across 3-5 meals for best results. Post-workout protein (within 2 hours) supports recovery. 20-40 g per meal is optimal for muscle protein synthesis.

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Protein Calculator — free online protein calculator, daily protein needs, protein intake calculator, how much protein, protein per day. No signup required. Works in your browser.