Protein Calculator
Calculate your daily protein needs based on weight, activity, and goals.
100% Client-Side
Daily Protein
70g
Per Meal (3 meals)
~23g
(÷3)
What is Protein Calculator?
A protein calculator determines your recommended daily protein intake based on your weight, activity level, and fitness goals. Adequate protein intake supports muscle repair, immune function, satiety, and overall body composition.
How to Use
- Enter your weight in pounds or kilograms
- Select your activity level (sedentary, moderate, active, athlete)
- Choose your goal (maintenance, muscle gain, weight loss)
- View your recommended daily protein intake in grams
Frequently Asked Questions
- How much protein do I need to build muscle?
- Aim for 0.7-1.0 grams per pound of body weight (1.6-2.2 g/kg). Research shows this range maximizes muscle protein synthesis for most people.
- Can I eat too much protein?
- For healthy adults, high protein intake (up to 1g/lb) is generally safe. Those with kidney disease should consult a doctor. Excess protein beyond what your body can use is converted to energy or stored.
- What are the best protein sources?
- Complete protein sources include chicken, fish, eggs, dairy, and soy. Plant-based options like beans, lentils, quinoa, and tofu can meet needs when combined.