Protein Calculator

Protein is a macronutrient critical for building and repairing tissues, supporting immune function, and enabling many biochemical processes. Daily protein requirements differ by body size, activity level, age, and fitness goals such as muscle gain, weight loss, or maintenance. This calculator estimates a practical daily protein range (in grams) using your weight, activity level, and goal to produce a target that aligns with common nutrition guidance.

Professional guidelines commonly express protein recommendations relative to body weight (grams per kilogram of body mass). Sedentary adults often have a baseline need around 0.8 g/kg, while people who strength-train or pursue hypertrophy typically aim for 1.2–2.2 g/kg depending on intensity and training phase. Athletes and those in heavy training cycles may need up to 2.2 g/kg; clinical conditions, age-related sarcopenia, and recovery situations can also increase needs.

Practical guidance and timing

Spreading protein intake evenly across meals helps maximize muscle protein synthesis and recovery. Aim for a moderate amount of protein at each meal (for example 20–40 g), and include a source of high-quality protein after resistance training. Whole food sources such as lean meats, dairy, eggs, legumes and soy provide complete amino acid profiles; supplements are useful for convenience or when whole-food targets are hard to meet.

Safety and special populations

For most healthy people, higher protein intakes within recommended ranges are safe. Individuals with diagnosed kidney disease should consult a clinician before adopting a high-protein diet. Older adults often benefit from higher per-meal protein to preserve muscle mass. Pregnant or breastfeeding people should follow guidance from their healthcare provider to meet both maternal and fetal needs.

This calculator provides an evidence-based estimate and runs locally in your browser; it does not send personal data to our servers. Use the result as a starting point and consult a registered dietitian or clinician for individualized planning.