Protein Calculator
Calculate your daily protein requirements based on body weight, activity level, and fitness goals.
Result
Fill in the fields above, then press Calculate.
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
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.
Result
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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.