🍗 Protein Calculator
Estimate your recommended daily protein intake in grams based on your body weight, activity level, and fitness goal.
Why protein intake matters
Protein supports muscle repair, immune function, and satiety. How much you need depends heavily on your body weight and how active you are, especially if you do regular strength training.
How this calculator works
This calculator applies commonly referenced protein intake ranges: about 0.8 grams per kilogram of body weight for a sedentary lifestyle (a baseline widely used for general health), up to 1.2-1.6 g/kg for active individuals, and up to roughly 2.0 g/kg for people focused on building muscle through strength training. It multiplies your weight by the appropriate rate to give you a daily gram target plus a reasonable surrounding range.
These are general population guidelines, not individualized medical advice. People with kidney conditions or other health issues should consult a healthcare provider before changing protein intake significantly. This tool is for general nutrition planning and educational purposes only.