Protein Calculator
Free daily protein calculator. Find how much protein you need per day based on weight, activity level and fitness goal.
How to Use This Protein Calculator
- 1Enter your body weight in kilograms
- 2Select your activity level (sedentary, moderate, active, athlete)
- 3Choose your goal (maintain, lose weight, or gain muscle)
- 4Click Calculate to see daily protein needs, per meal and calories
Formula
Daily protein (g) = Body weight (kg) × protein multiplier. Sedentary: 0.8 g/kg. Moderate: 1.2 g/kg. Active: 1.6 g/kg. Athlete: 2.0 g/kg. Muscle gain: 2.0–2.4 g/kg. Weight loss: 1.6–2.2 g/kg.
Frequently Asked Questions
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About Protein Calculator
This protein intake calculator tells you exactly how many grams of protein you need each day based on your body weight, activity level and goal (maintain, lose weight or build muscle). Essential for athletes, gym-goers and anyone tracking macros.