Calculate your daily protein needs based on weight, activity level, and fitness goals for optimal muscle growth and health.
A protein intake calculator determines daily protein needs based on body weight, activity level, and fitness goals (muscle building, fat loss, maintenance). General recommendations: 0.8g per kg body weight for sedentary (bare minimum), 1.2-2.0g per kg for active individuals, 1.6-2.2g per kg for muscle building, 2.0-2.4g per kg for athletes. Accounts for age (older adults need more), activity intensity, and specific objectives. Essential for bodybuilders, athletes, weight loss dieters, aging adults preventing muscle loss, and anyone optimizing nutrition for performance and body composition goals.
Build muscle effectively by consuming adequate protein—studies show 1.6g per kg body weight daily necessary for maximum muscle growth with resistance training. Preserve muscle during weight loss: high protein intake (1.8-2.4g per kg) while in calorie deficit helps retain lean mass, ensuring weight lost is primarily fat rather than muscle. Feel fuller longer for weight management: protein is most satiating macronutrient, reducing hunger and spontaneous calorie intake by 20-30% compared to high-carb diets. Prevent age-related muscle loss (sarcopenia) in adults 50+: older adults need 1.2-1.5g per kg minimum to maintain muscle mass and strength. Support recovery from injury, surgery, or illness when protein needs increase. Athletes achieve performance goals: adequate protein improves recovery, reduces soreness, supports adaptation to training stress.
Enter body weight in pounds or kilograms, select activity level (sedentary, lightly active, moderately active, very active, athlete), and choose goal (maintain muscle, build muscle, lose fat while preserving muscle). Calculator shows recommended daily protein intake in grams, per-meal target (divided by 3-4 meals), percentage of daily calories from protein (typically 25-35%), and protein-rich food equivalents (chicken breast, eggs, Greek yogurt portions). Track actual intake using food diary app to ensure meeting targets. Distribute protein evenly across meals (20-40g per meal) for optimal muscle protein synthesis rather than eating 80% at dinner. High-quality sources: chicken, fish, lean beef, eggs, Greek yogurt, cottage cheese, protein powder, legumes, tofu. Aim for 0.25-0.40g per kg body weight per meal.
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