Daily Protein Intake Calculator

About this calculator

This tool estimates daily protein requirement in grams from body weight and an activity or goal setting — protein needs scale with body weight, but the right multiplier per kilogram varies a lot depending on whether someone is sedentary, doing regular endurance or strength training, or actively trying to build muscle or lose fat while preserving it. General health guidelines set a baseline around 0.8 g/kg, but people who train seriously typically need well above that.

It is used by people following a structured fitness or bodybuilding program who want a concrete daily gram target rather than a vague guideline, by dieters trying to preserve muscle mass during a calorie deficit, and by anyone adjusting their diet after starting a new training routine. Nutritionists and trainers use the same weight-based formulas when setting macro targets for clients.