Protein Calculator
Protein is essential for muscle repair, growth and overall health. This calculator estimates your daily protein target based on your body weight and how active you are, or whether your goal is muscle building.
Fill in the form and select Calculate to see your result here.
What is Protein?
Daily protein needs vary based on body weight, activity level, and fitness goals. General population guidelines are lower than what is typically recommended for active individuals or those focused on building or preserving muscle.
Protein Formula
This calculator applies a grams-per-kilogram-of-bodyweight multiplier that increases with activity level and muscle-building focus, based on ranges commonly cited in sports nutrition guidance.
Daily Protein (g) = Body Weight (kg) × Multiplier (0.8 - 2.2 g/kg)
Protein Example
A 70 kg person with a muscle-building goal (multiplier ~1.8 g/kg) would target approximately 70 × 1.8 = 126 grams of protein per day.
Protein Multipliers by Goal
| Goal | Multiplier (g/kg) |
|---|---|
| Sedentary | 0.8 |
| Recreational Exercise | 1.2 - 1.4 |
| Endurance Athlete | 1.4 - 1.6 |
| Building Muscle | 1.6 - 2.2 |
How to Use This Calculator
- Enter your current body weight in kilograms.
- Select the option that best matches your activity level or goal.
- Select "Calculate" to see your daily protein target range.
Limitations
- These are general guidelines, not individualized medical or dietary advice.
- Protein needs can vary with age, health conditions, and body composition goals — check with a professional if you have kidney or liver conditions.
- Total daily intake matters more than any single meal — spreading protein across the day is generally recommended.