Protein Requirement Calculator
Calculate your daily protein needs
About this calculator
The Protein Requirement Calculator helps you determine your optimal daily protein intake based on your individual factors like age, weight, activity level, and fitness goals. Protein is essential for muscle building, repair, and overall health, but requirements vary significantly between individuals. This calculator uses established nutritional guidelines to provide personalized recommendations, ensuring you meet your body's protein needs whether you're sedentary, athletic, or somewhere in between. Getting the right amount of protein supports muscle maintenance, weight management, and recovery from exercise.
How to use
Enter your basic information including age, weight, height, and biological sex. Select your activity level from sedentary to very active, and choose your primary goal such as maintenance, muscle building, or weight loss. The calculator will instantly provide your recommended daily protein intake in grams, helping you plan your meals and supplementation accordingly.
Frequently asked questions
How much protein do I need per day?
Most adults need 0.8-2.2 grams per kilogram of body weight daily, depending on activity level and goals. Athletes and those building muscle require higher amounts.
What factors affect my protein requirements?
Age, weight, activity level, fitness goals, and overall health status all influence your protein needs. More active individuals typically require more protein for recovery.
Can I eat too much protein?
Yes, excessive protein intake can strain kidneys and may lead to dehydration. Most people should stay within 2.2g per kg of body weight unless medically advised otherwise.