Use our Protein Calculator to quickly estimate how much protein you need each day based on your weight, activity level, and goal. Whether you want to gain muscle, maintain, or lose fat, this tool gives you a clear daily target and an optional per?meal breakdown.
Why protein intake matters
Protein is essential for building and repairing muscle, supporting immune function, and maintaining healthy skin, hair, and nails. Adequate protein can help you feel fuller between meals, which is especially useful during fat loss phases. For athletes and lifters, the right amount of protein accelerates recovery, improves training adaptations, and helps preserve lean mass under heavy workloads.
How the Protein Calculator works
The Protein Calculator estimates a daily target using a grams per kilogram (g/kg) approach. First, it converts your weight to kilograms. Then it applies a baseline factor tied to your activity level. For example, a sedentary person often needs less than someone training most days of the week. Your goal further adjusts the recommendation: cutting typically benefits from a slightly higher intake to preserve lean mass, while gaining muscle often calls for the upper end of the range to maximize synthesis.
Body weight vs. lean mass methods
You can choose to base calculations on total body weight or lean body mass. If you know your body fat percentage, estimating lean mass can produce a more tailored number because protein needs are more closely related to the amount of metabolically active, fat?free tissue.
- Total body weight method: best for quick estimates when you do not know body fat percentage.
- Lean mass method: ideal when you have a reasonably accurate body fat estimate from a reliable source (DEXA, well?done skinfolds, or validated devices).
Typical protein ranges by activity
- Sedentary to lightly active: approximately 0.8–1.2 g/kg
- Moderately active: approximately 1.2–1.6 g/kg
- Highly active or strength focused: approximately 1.6–2.4 g/kg
These ranges are evidence?informed guidelines. Individual needs can vary based on training volume, energy intake, age, and body composition. The Protein Calculator places you within a sensible band and provides a lower and upper target so you can adjust day?to?day.
Protein for different goals
If your goal is fat loss, you will usually aim for the higher side of your range to help maintain muscle while in a calorie deficit. For maintenance, the middle of the range often works well and is easier to sustain. When gaining muscle, a higher intake supports growth and recovery, especially around workouts.
Per?meal distribution
After estimating your daily intake, the Protein Calculator can split it across your preferred number of meals. Many people find three to five protein feedings per day practical. Spacing intake helps maximize muscle protein synthesis throughout the day. Focus on high?quality sources like dairy, eggs, lean meats, fish, soy, and mixed plant proteins to cover all essential amino acids.
Special considerations
- Pregnancy and lactation: higher minimum intakes are advised to support maternal and infant needs. The calculator ensures you meet a sensible floor.
- Older adults: slightly higher intakes can help counter anabolic resistance and support function.
- Vegetarian or vegan diets: aim for a variety of proteins and consider slightly higher totals if most sources are less concentrated.
How to use your result
Pick a number within your recommended range that fits your appetite and routine. On heavy training days, gravitate toward the upper end; on rest days, the lower end may suffice. Consistency matters more than perfection, so choose sustainable habits: include a solid protein source in each meal, plan snacks that add 10–25 g of protein, and prepare options in advance.
Use the Protein Calculator as a starting point and adjust based on performance, recovery, and progress. If you have medical conditions, consult a healthcare professional or registered dietitian for individualized guidance.