Calculate your daily protein needs based on weight, activity level, and goals. Free online protein calculator for muscle building and health.
Calculate your personalized daily protein needs based on your body weight, activity level, fitness goals, and lifestyle. Optimize your nutrition for health and performance.
Enter your information above to see your personalized protein intake recommendations.
Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function.
Protein requirements vary based on body size, activity level, age, health status, and fitness goals.
Distributing protein intake throughout the day (every 3-4 hours) is more effective than consuming it all at once.
Complete proteins contain all essential amino acids. Plant proteins can be combined to provide complete protein.
This calculator provides general recommendations for educational purposes only and should not replace professional medical or nutritional advice. Individual protein needs may vary significantly based on health conditions, medications, and other factors. Always consult with a healthcare provider or registered dietitian for personalized nutrition recommendations, especially if you have kidney disease, liver conditions, or other medical concerns.
The general recommendation is 0.8-1.2 grams of protein per kilogram of body weight for sedentary adults. Active individuals, athletes, and those building muscle may need 1.2-2.2 grams per kg. This calculator provides personalized recommendations.
While protein is essential, excessive intake (over 2.5-3 grams per kg body weight) may strain kidneys in some individuals. Most people can safely consume up to 2 grams per kg without issues.
Complete protein sources include lean meats, fish, eggs, dairy, legumes, quinoa, and soy. Plant-based proteins can be combined to provide all essential amino acids.