Enter your weight, activity level and goal to estimate how many grams of protein you need each day. Get a personalized daily protein range for weight loss, muscle gain or maintaining your current weight.
Input the numbers and get instant results
Example for the default selections. Update your details and click Get My Protein Target.
A simple way to estimate your daily protein intake based on your body weight, activity level, and fitness goals.
Ever wonder if you're actually getting enough protein—or maybe too much? A Protein Calculator takes the
guesswork out of it. Rather than handing you some generic number that's supposed to work for everyone.
It looks at you: your body weight, how active you are, and what you're actually trying to achieve. It
does not matter if you are shedding a few pounds, building muscle, or just holding steady where you are.
Here's why protein matters so much in the first place. It's the building block your body relies on to
repair and grow muscle, especially after a tough workout. It also plays a quiet but powerful role in
keeping you satisfied between meals, so you're not raiding the pantry an hour after lunch.
The tricky part? Most people are either underestimating what they need or overcomplicating the math.
That's where this comes in.
Our free Protein Calculator cuts through the confusion. Built on evidence-based guidelines, it gives you
a personalized daily protein target in under 30 seconds—no spreadsheets, no guessing. Just plug in your
details above and see what your body actually needs.
Our calculator estimates a practical daily protein range for generally healthy adults using body weight, activity level, and fitness goal. It provides a starting point—not a medical prescription or one exact number that applies to everyone.
Daily protein (grams) = body weight (kg) × protein factor (g/kg)
Using pounds? Body weight (kg) = body weight (lb) ÷ 2.2046
Your goal establishes the evidence-informed range used for the estimate.
| Goal | Daily protein range |
|---|---|
| General health and weight maintenance | 1.2–1.6 g/kg |
| Weight loss while supporting lean mass | 1.2–1.6 g/kg |
| Muscle gain with resistance training | 1.4–2.0 g/kg |
The longstanding U.S. Recommended Dietary Allowance for most adults is 0.8 g/kg per day. It is an adequacy reference intended to meet basic nutritional needs, rather than an ideal target for every fitness or body-composition goal.
Each input has a specific role in shaping the result.
Provides the base for the grams-per-kilogram calculation.
Selects a target within your goal range: sedentary uses the lower end, lightly active 25%, moderately active 50%, very active 75%, and athlete the upper end. These steps are a practical planning rule, not a clinically validated activity formula. The displayed lower and upper limits stay fixed for your goal.
Selects the range for maintenance, weight loss, or muscle gain.
Age confirms that you are within the adult age range (18–100). Age and sex do not change this calculator's protein target. Height is used to calculate BMI. Older adults may need individualized advice; no automatic age multiplier is applied.
Protein needs vary, even among people who weigh the same.
Training frequency, calorie intake, muscle mass, weight-loss rate, protein quality, recovery, and overall health can all affect your needs. Treat the lower end as a practical starting point. The upper end may be more appropriate during frequent resistance training or a calorie deficit.
I’m Vishal Pradhan, the founder and publisher. I built this website while working on my own fitness journey alongside a full-time desk job. Figuring out my protein intake, building meals around it, and training consistently made me want a simpler way to get started.
That’s why The Protein Calculator exists: to help you find a practical protein target and understand how to use it. I’m still doing the work myself and documenting my meals, workouts, setbacks, and progress. These are two moments from that journey.
More about usLearn how our Protein Calculator estimates your daily protein needs, why protein is important for your body, and how your fitness goals influence your recommended protein intake.
Our Protein Calculator estimates your recommended daily protein intake using evidence-based nutrition guidelines. It considers your body weight, activity level, and fitness goal to generate a personalized daily protein target.
Protein needs aren't the same for everyone. Your recommended intake changes depending on what you're trying to achieve.
Protein is an essential nutrient that supports much more than muscle growth. Getting enough protein each day helps your body function properly and supports long-term health.
Our calculator turns your weight, activity level and goal into a practical starting range based on published nutrition guidance.
The estimate uses published protein intake ranges and explains how the result is calculated.
Get an estimated daily protein target in seconds, with no account or payment required.
The range changes with your selected goal and activity level. It is a starting point for generally healthy adults.
Here are answers to the most common questions about daily protein intake and our calculator.
For a generally healthy adult, the Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight per day, or about 0.36 grams per pound. For example, a 150-pound (68 kg) adult would need about 54–55 grams of protein per day to meet the basic RDA. However, 0.8 g/kg is a baseline recommendation, not necessarily the ideal amount for everyone. Your protein needs can be higher depending on your age, activity level, and goals. If you exercise regularly, especially if you do strength training, research suggests that around 1.4–2.0 g/kg per day may be appropriate for most active adults. If you’re trying to lose weight, getting enough protein can also help support muscle while you’re eating fewer calories. Older adults may benefit from higher protein intake as well. In other words, there isn’t one protein target that works for everyone. Your ideal daily protein intake depends on your body and what you’re trying to achieve. Use our protein calculator above to get a personalized estimate based on your weight, activity level, and goal.
Higher protein intake helps preserve muscle and improves satiety during weight loss.
The calculator multiplies your body weight in kilograms by the range for your goal. Activity level selects a target within that range. Age checks adult eligibility, height is used for BMI, and sex does not change the protein target. These are planning estimates for generally healthy adults, not individualized medical advice.
Healthy adults can safely consume higher protein intakes within recommended ranges, but extremely high amounts may not provide additional benefits. People with kidney disease or certain medical conditions should consult their healthcare provider before making significant dietary changes.
Meeting your total daily protein target is more important than exact timing. However, eating protein within a few hours before or after resistance training may support muscle recovery and growth.
Our Protein Calculator provides an evidence-based estimate using recognized nutrition guidelines and your personal information. While it offers a reliable starting point, individual needs can vary based on medical conditions, medications and specific dietary requirements. For personalized medical advice, consult a registered dietitian or healthcare professional.
Whether 100 grams of protein is enough depends on your body weight, activity level, age, and fitness goals. For some people it may exceed their daily needs, while athletes or larger individuals may require significantly more. A protein calculator provides a personalized recommendation rather than relying on a fixed number.
Yes. Protein requirements can change with age. Older adults often benefit from slightly higher protein intake to help maintain muscle mass, strength, and overall health. This calculator checks that you are an adult but does not automatically increase your target with age. Older adults can discuss their needs with a registered dietitian.