Fitness
Protein Calculator
Calculate daily protein intake requirements
How to Use the Protein Calculator
Estimate your daily protein target based on weight and activity goals.
- Enter your body weight.
- Select your goal (maintenance, muscle gain, fat loss).
- See your recommended daily protein in grams.
Protein Targets
Daily Protein
Protein (g) = weight (kg) × factor
Factor ≈ 0.8 (sedentary), 1.6–2.2 (active/muscle gain).
Example:
Input: 80kg, muscle gain (1.8)
Calculation: 80 × 1.8
Result: 144 g/day
Real-World Use Cases
Muscle Building
Hit the protein needed for growth.
Fat Loss
Higher protein preserves muscle in a deficit.
Tips
Tips
- Spread protein across meals for better use.
- Whole-food sources come with other nutrients.
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