Protein Calculator

Figure out your daily protein needs without the confusion. Whether you're building muscle, losing fat, or just trying to eat better, this calculator gives you realistic numbers based on your actual life—not some generic formula.

Tell Us About Yourself

Years old

Your Personalized Protein Plan

Ready to Calculate Your Protein Needs?

Fill out the form above and get personalized protein recommendations based on your lifestyle and goals.

How the Protein Calculator Works (The Math Behind Your Results)

Here's exactly how we calculate your protein needs. No magic formulas—just science-based nutrition guidelines tailored to your lifestyle.

Base Protein Calculation

Base Protein = Body Weight (kg) × Activity Factor

We start with your weight and multiply by activity-based coefficients (0.8-2.0g per kg depending on how active you are).

Goal Adjustments

Final Protein = Base × Goal Multiplier

Then we adjust based on your goals: muscle building gets 1.6-2.2× base, fat loss gets 1.2-1.5× base, etc.

Special Conditions

Adjusted Protein = Base + Condition Bonus

Pregnancy adds 10-25g extra, high-intensity training adds 10-15% more. Kidney concerns reduce recommendations.

Per-Meal Distribution

Per Meal = Total Protein ÷ 4 Meals

We divide your daily total by 4 meals, assuming your body uses ~20-40g of protein at once for muscle building.

Activity Factor Reference

• Sedentary: 0.8-1.0g/kg (desk job)
• Lightly Active: 1.0-1.3g/kg (1-3 days/week)
• Moderately Active: 1.2-1.6g/kg (3-5 days/week)
• Very Active: 1.4-1.8g/kg (6-7 days/week)
• Extremely Active: 1.6-2.0g/kg (physical job + training)

These ranges come from scientific consensus (WHO, ACSM, ISSN) and are adjusted based on your specific goals and conditions.

Why This Protein Amount? (Not Just Random Numbers)

Here's something most protein calculators don't explain: your protein needs aren't just "bodyweight × some number." They depend on what you're actually trying to do with your body.

Your Activity Level Matters

Someone who lifts weights 4 days a week needs more protein than someone who walks occasionally. Exercise breaks down muscle tissue, and protein rebuilds it stronger.

Your Goal Changes Everything

Building muscle? You need extra protein to fuel growth. Losing fat? Higher protein helps preserve muscle while you diet. Even maintaining weight has different requirements based on your activity.

We use research-backed ranges (0.8-2.4g per kg of body weight) adjusted for your specific situation. The range gives you flexibility—most days you'll land somewhere in the middle.

Common Questions People Actually Ask

Do I really need protein powder?

Not necessarily. Most people can hit their protein goals with whole foods if they're intentional about it. Protein powder is convenient when you're short on time or traveling, but it's not magic. Focus on getting protein from meals first.

What if I can't hit this number every single day?

That's normal! Life happens. The key is your average over a week. Some days you'll be over, some days under. What's important is the trend—consistently hitting your range most days will get you results.

Is too much protein harmful?

For most healthy adults, no. Your body will use what it needs and excrete the rest. That said, if you have kidney issues, talk to your doctor first. And remember: protein calories still count toward your total daily energy needs.

Does protein type matter? (Whey vs. casein vs. plant)

For total daily intake, not really. All proteins are broken down into amino acids. But different proteins digest at different speeds, which can matter for timing around workouts. Whey is fast, casein is slow, plant proteins are usually in between.

When should I eat protein during the day?

Spread it out! Your body can only use 20-40g at a time for muscle building. So 3-4 meals with 25-40g each works better than one big 100g meal. If you work out, having protein before or after helps recovery.

Important Disclaimer

This calculator provides general estimates based on scientific research and is not medical advice. Individual protein needs can vary based on many factors. If you have specific health conditions (like kidney disease), are pregnant, or have other medical concerns, please consult with a healthcare professional or registered dietitian for personalized recommendations.