Protein Intake Calculator

The Protein Intake Calculator on CalorieCalculator.com helps you determine your daily protein needs based on your weight, activity level, and fitness goals. Protein is essential for muscle repair, growth, and overall health, making this tool ideal for athletes, fitness enthusiasts, or anyone looking to optimize their diet.

Step-by-Step Guide

1. Enter your weight in kilograms (e.g., 70 kg). Use a recent measurement.
2. Select your activity level from Sedentary (little exercise) to Very Active (intense exercise and physical job).
3. Choose your fitness goal: Maintenance (general health), Weight Loss, or Muscle Gain.
4. Click “Calculate Now” to compute your daily protein needs instantly.
5. Review your protein intake result and tips for incorporating protein into your diet.
6. Use “Calculate Again” to adjust inputs or try different goals.

The calculator uses standard protein recommendations: 0.8 g/kg for sedentary individuals, 1.2–1.6 g/kg for moderate activity or weight loss, and 1.6–2.2 g/kg for muscle gain. The result provides a protein range tailored to your inputs, along with practical advice like choosing lean protein sources (e.g., chicken, tofu) or timing protein intake around workouts for muscle recovery.

This tool helps you balance your diet for optimal health or performance. Pair it with our Macronutrient Calculator to plan your complete nutrient intake or consult a dietitian for personalized advice.