Protein Calculator

Calculate your daily protein needs based on body weight, activity level, and fitness goals. Get personalized protein recommendations and meal distribution.

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For lean body mass calculation

Enter your body weight, activity level, and fitness goal to see your personalized daily protein recommendations.

Complete User Guide

What is Protein and Why Do You Need It?

Protein is one of the three macronutrients (along with carbohydrates and fats) essential for human health. It's made up of amino acids, which are the building blocks of muscles, tissues, enzymes, hormones, and many other important molecules in your body.

Adequate protein intake is crucial for muscle maintenance and growth, immune function, hormone production, and overall health. Your protein needs vary based on your body weight, activity level, age, and fitness goals.

Protein Recommendations by Activity Level

Sedentary (0.8 g/kg)

RDA minimum for adults. Suitable for people with little to no exercise. Office work, minimal physical activity.

Light Activity (1.0 g/kg)

Light exercise 1-3 days per week. Walking, light jogging, or recreational activities.

Moderate Activity (1.2 g/kg)

Moderate exercise 3-5 days per week. Regular workouts, sports, or active lifestyle.

Active (1.4 g/kg)

Active exercise 6-7 days per week. Intense workouts, competitive sports, or physically demanding job.

Very Active (1.6 g/kg)

Very active lifestyle. Physical job, daily intense exercise, or multiple training sessions.

Elite Athlete (1.8 g/kg)

Elite athlete level. Professional training, multiple daily sessions, competition preparation.

Protein Needs by Fitness Goal

Weight Loss (+20%)

Higher protein intake helps preserve muscle mass during calorie deficit and increases satiety, making it easier to stick to your diet.

Maintain Weight (Standard)

Standard protein intake to maintain current muscle mass and support daily activities and recovery.

Muscle Gain (+10%)

Slightly higher protein intake to support muscle growth and recovery from training. Essential for building new muscle tissue.

Cutting (+30%)

High protein intake to preserve muscle mass during aggressive fat loss phase. Critical for bodybuilders and athletes cutting weight.

How to Use This Calculator

  1. Select your unit system (Metric in kg or Imperial in lbs)
  2. Enter your current body weight
  3. Select your activity level based on your exercise frequency and intensity
  4. Choose your fitness goal (weight loss, maintain, muscle gain, or cutting)
  5. Optionally enter your body fat percentage for lean body mass calculation
  6. Click 'Calculate Protein Needs' to see your personalized recommendations
  7. Review meal distribution, protein sources, and charts to plan your daily intake

Understanding Your Results

Daily Protein Needs

Your total daily protein requirement in grams. This is calculated based on your body weight, activity level, and fitness goal.

Protein per kg (or lb)

The amount of protein per kilogram (or pound) of body weight. This helps you understand the intensity of your protein needs relative to your size.

Meal Distribution

How to distribute your daily protein across meals. Typically spread across 4-5 meals for optimal absorption and muscle protein synthesis.

Protein Sources

Common protein-rich foods and how many servings you'd need to meet your daily requirement. Mix different sources for variety and complete amino acid profiles.

Important Notes

  • These are general guidelines. Individual protein needs may vary based on age, gender, medical conditions, and specific training programs.
  • Distribute protein intake throughout the day. Aim for 20-40g per meal for optimal muscle protein synthesis.
  • Include a variety of protein sources. Animal proteins (meat, fish, eggs, dairy) are complete proteins, while plant proteins (legumes, grains) can be combined for complete amino acid profiles.
  • This calculator is for informational purposes only and should not replace professional medical or nutritional advice. Always consult with qualified healthcare providers or registered dietitians for personalized nutrition guidance, especially if you have medical conditions or specific dietary needs.
  • Very high protein intakes (>2.5 g/kg) may not provide additional benefits and could potentially strain kidneys in individuals with pre-existing kidney conditions. Most people can safely consume 1.6-2.2 g/kg.

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