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Protein Calculator.

Calculate daily protein intake requirements

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Getting Your Protein Right

Protein supplies the amino acids your body uses to repair and build tissue. How much you need depends mainly on your body weight, how hard you train, and what you are training for.

Your Daily Protein Needs

Recommended daily intake

70g

per day

Per meal

23g

Acceptable range

63-77g

Protein Sources Reference

Animal sources

  • Chicken breast — 31g per 100g
  • Lean beef — 26g per 100g
  • Salmon — 25g per 100g
  • Eggs — 13g per 100g
  • Greek yoghurt — 10g per 100g

Plant sources

  • Lentils — 9g per 100g cooked
  • Chickpeas — 9g per 100g cooked
  • Tofu — 8g per 100g
  • Quinoa — 4g per 100g cooked
  • Almonds — 21g per 100g
Per kg of body weight: 1.0g/kg

Per kg of body weight

1.0g/kg
Calories from protein: 280 cal

Calories from protein

280 cal
Per snack: 14g

Per snack

14g

Tips for Meeting Your Protein Target

  • Spread protein across the day rather than loading it into one meal.
  • Aim for a protein source at every meal and most snacks.
  • Combine plant sources across the day to cover all the essential amino acids.
  • Protein powder is a convenient top-up when whole foods fall short.
  • Drink enough water; higher protein intakes increase your fluid needs.

Cite this calculator

Canonical URL: https://mathify.one/zh/fitness/protein

Cite as: Mathify. (2026). 蛋白质计算器. https://mathify.one/zh/fitness/protein

Use Cases

Plan your daily protein for muscle gain

If you're training to build muscle, this calculator gives you a daily protein target to support muscle repair and growth based on your weight and activity.

Example: A 70 kg active individual aiming to gain muscle might get a target of 140-154 g of protein per day.

Adjust protein intake for weight management

Whether you're trying to lose, maintain, or gain weight, this tool helps you set a protein goal that aligns with your objective and activity level.

Example: A sedentary person wanting to lose weight may receive a lower protein target than an athlete with the same goal.

Frequently Asked Questions

How does the protein calculator determine my daily protein needs?
It uses your weight, your goal (such as maintaining, losing, or gaining muscle), and your activity level to estimate a daily protein target. More active individuals and those aiming to build muscle typically need more protein per kilogram of body weight.
What is the recommended protein intake for muscle building?
For muscle building, a common guideline is 1.6 to 2.2 grams of protein per kilogram of body weight per day. This calculator adjusts the recommendation based on your specific goal and activity level, so you get a target tailored to you.
Can I use this calculator for weight loss?
Yes. When your goal is weight loss, higher protein intake can help preserve muscle mass and increase satiety. The calculator provides a protein target that supports your weight loss goal while considering your activity level.

Tips & Common Mistakes

Tips

  • Enter your current weight accurately, as the protein target is directly proportional to it.
  • Be honest about your activity level – it significantly affects your protein needs.
  • Spread your protein intake evenly across meals to maximize muscle protein synthesis.
  • Use the result as a starting point and adjust based on how your body responds.

Common Mistakes to Avoid

  • Using your goal weight instead of your current weight, which can lead to an inaccurate protein target.
  • Overestimating activity level, resulting in a protein recommendation that's higher than necessary.
  • Ignoring the calculator's result and following a generic protein guideline that may not fit your specific situation.

Last updated: August 13, 2026