Protein Calculator
Calculate your optimal daily protein intake based on your weight, activity level, and fitness goals
Your Daily Protein Target
g
Range: g - g per day
Per Meal (4 meals)
g
Optimal 20-40g per meal
Multiplier
g/kg
Based on your goal
Activity
How to Meet Your Goal
servings/day
Suggested Meal Distribution
Protein Guidelines (g/kg body weight)
| Goal | Sedentary | Moderate | Active | Athlete |
|---|---|---|---|---|
| ⚖️ Maintenance | 0.8 | 1.0 | 1.2 | 1.4 |
| 💪 Muscle Building | 1.2 | 1.4 | 1.6 | 2.0 |
| 🔥 Weight Loss | 1.2 | 1.4 | 1.6 | 1.8 |
| 🏃 Endurance | 1.0 | 1.2 | 1.4 | 1.6 |
Source: International Society of Sports Nutrition (ISSN)
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About Protein Calculator
Protein is an essential macronutrient that plays a crucial role in building and repairing muscles, producing enzymes and hormones, and supporting overall health. This calculator helps you determine your optimal daily protein intake based on scientific research and guidelines.
How Protein Requirements Are Calculated
Base Formula: Daily Protein (g) = Body Weight × Protein Multiplier
The protein multiplier varies based on activity level and goals:
| Goal | Sedentary | Moderate | Active | Athlete |
|---|---|---|---|---|
| Maintenance | 0.8 g/kg | 1.0 g/kg | 1.2 g/kg | 1.4 g/kg |
| Muscle Building | 1.2 g/kg | 1.4 g/kg | 1.6 g/kg | 2.0 g/kg |
| Weight Loss | 1.2 g/kg | 1.4 g/kg | 1.6 g/kg | 1.8 g/kg |
| Endurance Training | 1.0 g/kg | 1.2 g/kg | 1.4 g/kg | 1.6 g/kg |
Source: International Society of Sports Nutrition (ISSN), American College of Sports Medicine (ACSM)
Recommended Daily Allowance (RDA)
The Recommended Dietary Allowance for protein is:
- Adults: 0.8 grams per kilogram of body weight per day
- Athletes/Active individuals: 1.2-2.0 grams per kilogram per day
- Elderly (65+): 1.0-1.2 grams per kilogram per day
Source: National Academy of Medicine, ISSN Position Stand on Protein and Exercise (2017)
Protein Distribution Throughout the Day
For optimal muscle protein synthesis, research suggests:
- Per meal: 20-40 grams of protein
- Meal frequency: 4-5 protein-rich meals per day
- Post-workout: 20-40 grams within 2 hours of exercise
Source: Journal of the International Society of Sports Nutrition
High-Quality Protein Sources
| Food | Protein per 100g | Complete Protein |
|---|---|---|
| Chicken Breast | 31g | Yes |
| Eggs | 13g | Yes |
| Greek Yogurt | 10g | Yes |
| Salmon | 25g | Yes |
| Lentils | 9g | No (combine with grains) |
| Tofu | 8g | Yes |
| Beef (lean) | 26g | Yes |
| Whey Protein | 80-90g | Yes |
Special Considerations
Muscle Building
For maximum muscle growth, consume 1.6-2.2 g/kg of body weight, spread across 4-5 meals.
Weight Loss
Higher protein intake (1.2-1.6 g/kg) during caloric deficit helps preserve muscle mass and increases satiety.
Elderly Adults
Protein requirements increase with age due to reduced muscle protein synthesis. Aim for 1.0-1.2 g/kg.
Kidney Health
If you have kidney disease, consult a healthcare provider before increasing protein intake.
Frequently Asked Questions
Q: Can I eat too much protein? A: For healthy individuals, up to 2.0 g/kg is safe. Higher amounts show no additional benefits and may stress the kidneys.
Q: Is plant protein as good as animal protein? A: Plant proteins can be equally effective when consuming a variety of sources to get all essential amino acids.
Q: When should I eat protein? A: Distribute protein evenly across meals. Post-workout protein is beneficial but timing is less critical than total daily intake.
Disclaimer: This calculator provides general recommendations. Individual needs may vary. Consult a healthcare professional or registered dietitian for personalized advice.
About the Formula
Basic Calculation
Daily Protein (g) = Body Weight (kg) × Protein Multiplier
Source: ISSN, ACSM Guidelines
Optimal Timing
Distribute protein evenly across 4-5 meals (20-40g each) for optimal muscle protein synthesis.
Source: Journal of the International Society of Sports Nutrition
⚠️ Important Notes
- These are general guidelines - individual needs may vary
- Consult a healthcare provider if you have kidney disease
- Pregnant and breastfeeding women have different requirements
- Excessive protein intake (>2.5 g/kg) shows no additional benefits
- Quality of protein sources matters - prioritize complete proteins