Sports
Verified calculator with a transparent formula
Protein Intake Calculator.
Estimates your daily protein needs based on body weight and activity level, with a range for general health and muscle building.
Your inputs
How it works
- 1
Enter your body weight in kilograms.
- 2
Select your typical activity level.
- 3
The calculator multiplies your weight by a protein factor (0.8 to 2.0 g/kg).
- 4
Review your daily protein target and the recommended range.
weight * (activity == 'sedentary' ? 0.8 : activity == 'moderate' ? 1.2 : activity == 'active' ? 1.6 : 2.0)Frequently asked questions
Why does protein need vary by activity level?
More active individuals need more protein to repair muscle and support recovery. Sedentary people need less.
Is this suitable for weight loss?
Yes, higher protein intake (around 1.6-2.2 g/kg) can help preserve muscle during a calorie deficit.
Can I get enough protein from food alone?
Most people can meet their needs with a balanced diet, but athletes may need to plan meals carefully or use supplements.
Explore this calculator category
Results
Formula checkedEstimate for general guidance only — verify important decisions with an appropriate professional.
How it works
Estimates your daily protein needs based on body weight and activity level, with a range for general health and muscle building.
- Enter your body weight in kilograms.
- Select your typical activity level.
- The calculator multiplies your weight by a protein factor (0.8 to 2.0 g/kg).
- Review your daily protein target and the recommended range.
Formulas
The math behind this calculator, written out so you can verify the result.
General recommendation
The factor ranges from 0.8 g/kg for sedentary individuals to 2.0 g/kg for athletes.
Example:
Input: 70 kg, moderate activity
Calculation: 70 × 1.2
Result: 84 g
Real-world use cases
Where this calculation shows up in everyday life.
Muscle building
Set a protein target to support muscle growth when combined with resistance training.
Example: 90 kg athlete: 180 g/day
Weight management
Higher protein helps you feel full and preserves lean mass during dieting.
Example: 80 kg active: 128 g/day
General wellness
Ensure you meet baseline protein needs for overall health.
Example: 60 kg sedentary: 48 g/day
Tips and common mistakes
Tips
- Spread protein intake evenly across meals (20-40 g per meal).
- Include a source of protein within 2 hours after exercise.
- Choose lean proteins like chicken, fish, beans, and low-fat dairy.
- Adjust intake based on your goals and how your body responds.
Common Mistakes to Avoid
- Using pounds instead of kilograms without converting.
- Assuming more protein is always better; excessive intake may strain kidneys in some people.
- Ignoring total calorie intake when increasing protein.
Assumptions and limitations
- Use the stated inputs and units.
- Results are estimates for planning and education.
- Check measurements and source data before making an important decision.