Daily Protein Calculator
Calculate how much protein you need per day based on your body weight, activity level, and goal. Get a personalized daily protein target for weight loss, muscle gain, or maintenance — free and instant.
Your Details
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Protein Intake Summary
Enter your biometrics to calibrate focused results.
This tool provides educational estimates only and is not medical advice. Consult a qualified healthcare professional before making major nutrition, weight-loss, or exercise decisions.
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Last Plan Generated: --Your Personalized Report
Complete your details above and create your personalized plan to view your results.
Your complete personalized report will appear here after you create your plan.
--kcal/day
To lose 0.5 kg per week.
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Target:--
Your measurements indicate severe underweight status. This tool cannot provide weight-loss recommendations for this profile.
Maintenance-level calorie targets are shown instead. Please consult a qualified healthcare professional before making any dietary changes.
Your BMI falls below the normal range. Weight-loss recommendations may not be appropriate. Consider consulting a qualified healthcare professional.
Aggressive weight-loss pace has been disabled. Your calorie deficit has been limited to a maximum of 300 kcal/day for your safety.
Nutrition and calorie needs for individuals under 18 may differ from adult recommendations. Results should be reviewed with a parent, guardian, or healthcare professional.
Aggressive calorie deficits have been capped at 300 kcal/day. This tool is designed for general adult use.
You are already at your selected target weight. Maintenance recommendations are shown.
Your current weight matches your target. Calorie targets reflect your maintenance energy expenditure.
Weight Projection
Your daily targets: water intake recommendations, step goal, macro split, and calorie deficit guide
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Based on 35 ml per kg body weight baseline, adjusted for activity level and goal.
Formula: (Weight in kg * 35 ml) + Activity Adjustments--
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Supports calorie expenditure and long-term weight management.
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WHO recommends a minimum of 150 minutes of moderate-intensity physical activity per week for adults.
Your 7-Day Meal Plan
Portion sizes are dynamically optimized to align as closely as practical with your personalized calorie and macronutrient targets while using realistic serving sizes appropriate for your selected dietary preferences, region, and budget.
Nutrition estimates are based on established food composition databases and standard serving references. Actual values may vary due to ingredient brands, regional food products, preparation methods, recipes, and natural food variability.
Food exclusions personalize meal suggestions but do not guarantee an allergen-free meal plan. Always review ingredient labels carefully and consult a qualified healthcare professional if you have severe food allergies, medical conditions, or specific dietary requirements.
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--Your Personalized Nutrition Report is Ready
Your Personalized Nutrition Report Includes
- ✓7-Day Meal Plan
- ✓Weight Goal Timeline & Estimated Goal Date
- ✓Daily Calorie & Macro Targets
- ✓Grocery Shopping List
- ✓Water Intake & Activity Goals
- ✓Personalized Health Summary
- ✓Recommended Portion Sizes
Generate Your Personalized Nutrition Report
We've calculated your calories, macros, hydration targets, activity goals, and projected timeline. Generate your customized meal plan tailored to your preferences.
Why This Plan Works
Scientifically Calibrated Calculations
Used as the core BMR predictor, validated by clinical reviews as the most consistent baseline predictor in modern weight management.
BMR = 10*W(kg) + 6.25*H(cm) - 5*A(y) + s (+5 Male, -161 Female)Computes body fat percent dynamically from waist, neck, and height dimensions without requiring bioelectrical impedance scales.
Male: 86.01*log10(Waist-Neck) - 70.041*log10(Height) + 36.76Female: 163.205*log10(Waist+Hip-Neck) - 97.684*log10(Height) - 78.387Classifies BMI indexes into underweight, normal weight, overweight, and obese ranges as documented by the World Health Organization.
BMI = Weight(kg) / (Height(m))^2Why These Formulas Are Trusted
How the Protein Calculator Works
Protein needs are not one-size-fits-all. The calculator converts your body weight, activity level, and goal into a personalized daily protein target using evidence-based intake multipliers expressed in grams per kilogram (g/kg) of body weight:
Input your current weight in kg or lbs as the baseline for your protein calculation.
Choose your physical activity level and whether your goal is weight loss, maintenance, or muscle gain.
Receive your personalized daily protein target in grams alongside your full nutrition plan.
How Much Protein Do You Need Per Day?
Daily protein requirements vary considerably depending on your activity level, body composition, and goal. The reference ranges below reflect general consensus from leading nutrition and sports science bodies:
| Activity Profile | Grams per Kilogram | Grams per Pound |
|---|---|---|
| Sedentary (General Health) | 0.8 g | 0.36 g |
| Moderate / Light Exercise | 1.2 – 1.4 g | 0.55 – 0.65 g |
| Active Athlete / Strength Training | 1.6 – 2.2 g | 0.73 – 1.00 g |
| Calorie Deficit / Muscle Retention | 2.0 – 2.4 g | 0.90 – 1.10 g |
Note: These ranges are estimates. Individual requirements may vary. Consult a registered dietitian for clinical or sport-specific guidance.
Protein Needs by Goal
Protein for Weight Loss
During a calorie deficit, protein intake should be higher — typically 2.0–2.4 g per kg body weight — to help preserve lean muscle mass while fat is lost. Protein also has a strong satiety effect, helping manage hunger during a restricted-calorie phase. Higher protein does not guarantee fat loss on its own; total calorie intake still drives the deficit.
Protein for Muscle Gain & Strength Training
To support muscle protein synthesis, most evidence supports 1.6–2.2 g per kg body weight per day when combined with consistent progressive resistance training. Consuming protein beyond ~2.2 g/kg does not typically produce additional muscle-building benefit for most individuals. A small calorie surplus (250–500 kcal above maintenance) further supports lean mass growth.
Protein for Maintenance
For weight maintenance and general health, sedentary adults need approximately 0.8 g per kg per day at minimum. Moderately active adults benefit from 1.2–1.4 g/kg to support muscle tissue maintenance, immune function, and metabolic balance.
Protein Timing vs Total Daily Intake
Total daily protein intake is the most important variable for body composition. That said, distributing protein across 3–4 meals — each containing 20–40 g of protein — may support muscle protein synthesis more effectively than consuming the same total in one or two large meals. Practical consistency with daily totals matters more than precise meal timing for most people.
High-Protein Food Sources
- Chicken Breast: ~31 g protein per 100 g.
- Salmon Fillet: ~25 g protein per 100 g.
- Whole Eggs: ~6 g protein per large egg.
- Whey Concentrate: ~20–25 g protein per scoop.
- Firm Tofu: ~15 g protein per 100 g.
- Tempeh: ~19 g protein per 100 g.
- Brown Lentils: ~9 g protein per 100 g (cooked).
- Hemp Seeds: ~10 g protein per 3 tablespoons.
What to Do After Calculating Your Protein Target
Your protein target is one piece of your nutrition plan. Complete the picture with these free tools:
To see how much protein is really in the foods you eat, use the Food Calorie Calculator to look up the protein per serving of 300 common foods and build meals that meet your target.
Why Use This Calculator?
Recommended Next Step
Common Protein Calculator Questions
How much protein do I need per day?
Daily protein needs depend on your body weight, activity level, and goal. General guidance ranges from 0.8 g per kg for sedentary adults to 1.6–2.2 g per kg for athletes and those doing regular strength training. The calculator above gives you a personalized estimate based on your individual inputs.
How does a protein calculator work?
Our protein calculator uses your body weight (or lean mass where applicable), activity level, and goal (weight loss, maintenance, or muscle gain) to apply evidence-based protein intake multipliers and return a recommended daily protein target in grams.
How much protein do I need based on my body weight?
A common starting point is 0.8 g per kg of body weight for general health (sedentary adults). For active individuals or those doing moderate exercise, 1.2–1.4 g per kg is typical. Strength training athletes generally benefit from 1.6–2.2 g per kg per day.
How much protein should I eat for weight loss?
During a calorie deficit, higher protein intake (approximately 2.0–2.4 g per kg) helps preserve lean muscle mass while fat is being lost. Higher protein also increases satiety, reducing hunger during a restricted-calorie phase.
How much protein should I eat to build muscle?
For muscle gain and hypertrophy, most evidence supports a daily protein intake of 1.6–2.2 g per kg of body weight, combined with progressive resistance training. Protein above 2.2 g per kg does not typically add additional muscle-building benefit for most individuals.
Do I need more protein if I exercise?
Yes. Physical exercise — particularly resistance training and endurance sport — increases the rate of muscle protein breakdown. Meeting an elevated daily protein target supports muscle repair and adaptation. Sedentary individuals require less protein than active people.
Is protein timing important?
Total daily protein intake matters more than meal timing for most people. That said, spreading protein intake across 3–4 meals of 20–40 g each may support muscle protein synthesis more effectively than concentrating all protein in one or two meals.
Can I eat too much protein?
For healthy adults, research generally shows that protein intakes up to 2.2–2.5 g per kg are safe. Protein above your total calorie needs will still contribute calories and may be stored as energy. Individuals with pre-existing kidney disease should consult a physician or registered dietitian before significantly increasing protein intake.
What should I do after calculating my protein target?
Once you know your daily protein target, next steps include calculating your full macro split (carbohydrates and fats), estimating your total daily calorie needs, and building a meal plan that consistently meets your protein goal.
Medical Disclaimer: Protein targets provided by this calculator are estimates based on population-level reference ranges and do not constitute medical or dietary prescriptions. Individuals with kidney disease, liver conditions, pregnancy, eating disorders, or other medical conditions should consult a qualified physician or registered dietitian before modifying their protein intake.