Protein is the crucial macronutrient required for muscle protein synthesis, tissue repair, and appetite regulation during weight management programs.
Protein Intake Calculator
Reviewed
ResultUpdates as you type
Daily Protein Target135grams
Protein Calorieskcal540
Target Per Meal (4 Meals)grams34
- Sedentary Baseline (0.8 g/kg) grams
- 60
- High-Performance Target (2.2 g/kg) grams
- 165
Calculate your recommended daily protein intake in grams for muscle building, fat loss, or endurance performance.
Calculate your optimal daily protein requirement in grams based on your body weight, activity level, and fitness goals.
How to use
- Select your preferred unit system (Metric or Imperial).
- Enter your body weight.
- Choose your primary fitness goal (Maintenance, Fat Loss, Muscle Gain, Endurance).
- View your total daily protein goal and per-meal breakdown.
Formula
Protein intake recommendations scale with total body mass and physical activity intensity.
Daily Protein Intake Formula
Protein(g/day) = Weight(kg) · Goal MultiplierGoal Multipliers
Sedentary = 0.8 g/kg | Muscle = 1.6–2.2 g/kg | Cutting = 1.8–2.4 g/kgFrequently asked questions
How much protein do I need per day to build muscle?
Research recommends consuming 1.6 to 2.2 grams of protein per kilogram of body weight daily for hypertrophy.
Can eating too much protein be harmful?
For healthy individuals with normal kidney function, high protein diets (up to 2.2 g/kg) are safe and well-tolerated.