Protein Calculator
Calculate your daily protein needs based on your goals.
Personal Information
Protein Needs
Daily Protein
84
grams per day
(84g per lb)
Recommendation:
Good for general health and moderate activity
About This Calculator
The Protein Calculator helps you determine your daily protein requirements based on your body weight, activity level, and fitness goals. Protein is essential for muscle maintenance, growth, recovery, and overall health.
Protein needs vary significantly based on your goals. Those looking to lose weight may need higher protein to preserve muscle mass, while those building muscle need even more. Active individuals generally require more protein than sedentary people.
Formula & Calculation Method
Protein Calculation:
Daily Protein (grams) = Weight (kg) × Protein Factor (g/kg)
Protein Factors by Goal:
Weight Loss: 1.2-2.0 g/kg (higher for more activity)
Maintenance: 0.8-1.6 g/kg (higher for more activity)
Muscle Gain: 1.0-2.2 g/kg (higher for more activity)
Protein Calories = Protein (g) × 4 cal/g
Protein per Meal = Daily Protein ÷ 3 meals
The RDA (Recommended Dietary Allowance) is 0.8g per kg of body weight, but this is the minimum for sedentary adults. Active individuals, athletes, and those with specific goals typically need 1.2-2.2g per kg. Higher protein intake helps with satiety, muscle preservation during weight loss, and muscle building.
How to Use This Calculator
- Enter Weight: Input your body weight in kilograms.
- Select Activity Level: Choose your weekly activity level from sedentary to very active.
- Select Goal: Choose whether you want to lose weight, maintain, or gain muscle.
- View Results: See your daily protein needs in grams, calories from protein, and protein per meal.
Frequently Asked Questions
How much protein do I really need?
The RDA is 0.8g per kg (0.36g per lb), but this is the minimum. Most active adults benefit from 1.2-1.6g per kg. Athletes and those building muscle may need 1.6-2.2g per kg. Higher protein helps with satiety and muscle preservation.
Can I eat too much protein?
For healthy individuals, protein intake up to 2.2g per kg is generally safe. Very high intakes (3g+ per kg) may strain kidneys in those with existing kidney issues, but are usually fine for healthy people. Most people don't need to worry about "too much" protein.
When should I eat protein?
Distribute protein throughout the day, aiming for 20-40g per meal. Post-workout protein (within 2 hours) is beneficial for muscle recovery. Eating protein with every meal helps maintain muscle mass and satiety.
What are good protein sources?
Complete proteins include meat, fish, eggs, dairy, and soy. Plant proteins (beans, lentils, nuts, seeds) can be combined to get all essential amino acids. Whey and casein are popular supplements for convenience.
Calculator by
Dr. Michael Roberts, MD
MD (Doctor of Medicine)Board Certified in Internal Medicine