Calculate your daily protein needs based on weight, activity level, and goals. Free protein intake calculator with formula, examples, and FAQ.
Protein is essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function. The right amount of protein depends on your body weight, activity level, and fitness goals. This calculator provides personalized protein recommendations based on current sports nutrition research.
Daily Protein = Weight(kg) × Activity Multiplier × Goal Multiplier
Sedentary: 1.2g/kg | Light: 1.4g/kg | Moderate: 1.6g/kg | Active: 1.8g/kg | Very Active: 2.0g/kgThe base recommendation starts at 1.0g per kg of body weight and is adjusted by activity level (more active people need more protein for muscle repair) and goal (more protein for muscle gain or during calorie deficit to preserve muscle). Research supports 1.2-2.2g per kg for active individuals.
| Input | Output |
|---|---|
| 70 kg, moderate activity, maintain | Protein: 1.6 g/kg = 112 g/day |
| 80 kg, active, gain muscle | Protein: 2.2 g/kg = 176 g/day |
| 60 kg, light activity, lose weight | Protein: 1.5 g/kg = 92 g/day |