Protein Calculator
Estimate daily protein intake from body weight and activity goal.
Runs 100% in your browser — nothing is uploaded.
Result
Formula
Protein = body weight × goal factor (0.8–2.0 g/kg).
About this calculator
Estimate daily protein intake in grams based on body weight and a selected activity or fitness goal, and show the corresponding per-meal range and calories from protein.
How to use
- 1
Enter your body weight in kilograms in the 'Weight (kg)' field.
- 2
Select your goal from the 'Goal' dropdown: Sedentary (0.8 g/kg), Active (1.6 g/kg), or Athlete (2.0 g/kg).
- 3
View your daily protein needs, per-meal range, and calories from protein.
Frequently asked questions
What is the recommended dietary allowance (RDA) for protein?
The general RDA for sedentary adults is 0.8 grams per kilogram of body weight per day. This calculator uses that value for the 'Sedentary' goal.
How much protein do I need to build muscle?
For active individuals or those building muscle, a common recommendation is 1.6 g/kg per day. This calculator uses that factor for the 'Active / building muscle' goal.
Why do athletes need more protein?
Athletes have higher protein needs due to increased muscle breakdown and repair from intense training. The calculator uses 2.0 g/kg for the 'Athlete' goal, which is within the range recommended by sports nutrition guidelines.
Please note: Results are estimates for general information only and are not professional or medical/financial advice.