Protein Calculator
Calculate your daily protein requirements based on body weight, activity level, and fitness goals.
A protein calculator determines your daily protein needs based on body weight, activity level, and fitness goals.
Examples
170 lb person building muscle, moderately active
Frequently Asked Questions
Can eating too much protein be harmful?
Does protein timing matter?
Quick Tips
- •Spread your protein intake evenly across meals for optimal muscle protein synthesis.
- •Adjust targets based on how your body responds over 2-4 weeks.
- •Prioritize whole food protein sources before relying on supplements.
A protein calculator determines your daily protein needs based on body weight, activity level, and fitness goals.
How to Use This Calculator
Enter your weight, select your fitness goal (maintain, build muscle, or lose fat), and choose your activity level. The calculator determines your optimal daily protein intake in grams based on evidence-based guidelines.
Understanding the Formula
Daily Protein (g) = Body Weight (kg) x Protein Multiplier (g/kg). Multiplier ranges from 0.8 g/kg (sedentary, maintenance) to 2.2 g/kg (extreme activity, muscle building).
Examples
170 lb person building muscle, moderately active
Weight: 170 lbs = 77 kg. Multiplier for moderate activity + muscle building = 1.6 g/kg. Daily protein = 77 x 1.6 = 123g.
Frequently Asked Questions
Can eating too much protein be harmful?
For healthy individuals, protein intakes up to 2.2 g/kg are well-supported by research and considered safe. Those with kidney disease should consult a doctor before high-protein diets.
Does protein timing matter?
Distributing protein evenly across 3-4 meals (25-40g per meal) is optimal for muscle protein synthesis. Having protein within a few hours of exercise may offer a small additional benefit.
Assumptions & Limitations
- Does not account for medical conditions or medications that affect metabolism.
- Protein multipliers are based on general research guidelines and may not suit every individual.
- Assumes a healthy kidney function — those with kidney disease should consult a doctor.