Protein Calculator
Calculate your daily protein intake based on weight, activity level, and fitness goal. Get a personalised protein target in grams.
How to use this calculator
👉 Fill in the boxes below and your answer appears instantly — no maths needed, we do it all for you! 🎉
In plain English — what does this do?
💚 A body helper! It tells you things about your health — like how much food you need, a healthy weight for your height, or when a baby might arrive. Easy to use, no doctor needed!
The Protein Calculator gives you a personalised daily protein target in grams based on your body weight, activity level, and fitness goal. It shows a minimum, target, and maximum range so you have flexibility rather than a single fixed number to hit.
Daily Protein Target
—
—
—
minimum
—
target
—
maximum
What is Protein Calculator?
The Protein Calculator gives you a personalised daily protein target in grams based on your body weight, activity level, and fitness goal. It shows a minimum, target, and maximum range so you have flexibility rather than a single fixed number to hit.
How to use it
- 1️⃣ Enter your body weight and select whether it is in kilograms or pounds.
- 2️⃣ Choose your activity level from Sedentary to Extra Active (athlete).
- 3️⃣ Select your goal: Lose Weight, Maintain Weight, Build Muscle, or Athletic Performance.
- 4️⃣ Review your daily protein target in grams, along with the minimum and maximum range.
Formula
💡 See it in action — a real example
❓ Common questions
- How much protein do I need per day?
- The minimum recommended intake is 0.8 g per kg of body weight for sedentary adults. Active individuals and those building muscle benefit from 1.6-2.2 g/kg. Athletes in intense training may benefit from up to 2.4-3.0 g/kg.
- Can eating too much protein be harmful?
- For healthy adults with normal kidney function, high protein intake (up to 3 g/kg) is generally considered safe. People with pre-existing kidney disease should consult a doctor before significantly increasing protein intake.
- What are good sources of dietary protein?
- Complete protein sources include meat, poultry, fish, eggs, and dairy. Plant-based sources include legumes, tofu, tempeh, edamame, quinoa, and seitan. Combining varied plant proteins throughout the day ensures you get all essential amino acids.
- Does protein help with weight loss?
- Yes. Protein has a higher thermic effect than carbs or fat (meaning your body burns more calories digesting it), and it promotes satiety, helping reduce overall calorie intake. Higher protein intake during a deficit also helps preserve lean muscle mass.
- Should I spread protein intake throughout the day?
- Research suggests that muscle protein synthesis is maximised when protein is distributed evenly across 3-4 meals of 20-40 g each, rather than concentrating most protein in one meal. Spreading intake is especially important for muscle building goals.