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Protein Calculator

Calculate your daily protein intake based on weight, activity level, and fitness goal. Get a personalised protein target in grams.

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

  1. 1 Enter your body weight and select whether it is in kilograms or pounds.
  2. 2 Choose your activity level from Sedentary to Extra Active (athlete).
  3. 3 Select your goal: Lose Weight, Maintain Weight, Build Muscle, or Athletic Performance.
  4. 4 Review your daily protein target in grams, along with the minimum and maximum range.

Formula

Protein target = body weight (kg) x rate (g/kg). Rate varies by goal: maintenance 0.8-1.6 g/kg, muscle gain 1.6-2.4 g/kg, athletic performance 1.8-3.0 g/kg. Activity level also scales the recommendation.

Example calculation

An 80 kg person with moderate activity aiming to build muscle should target around 160 g of protein per day (2.0 g/kg), with a range of 128 g minimum to 192 g maximum.

Frequently asked 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.