Free Protein Calculator - Daily Protein Needs
Calculate optimal protein intake based on your weight, activity level, and fitness goals. Build muscle, lose fat, or maintain.
Quick Answer
Daily protein needs: Sedentary 0.8g/kg, Active 1.2-1.6g/kg, Muscle building 1.6-2.2g/kg body weight. 150 lb person building muscle needs 109-150g protein daily.
Key Facts about Protein Calculator:
- RDA minimum: 0.8g per kg body weight
- Active individuals: 1.2-1.6g/kg
- Muscle building: 1.6-2.2g/kg
- Spread intake across meals
- High-quality sources: meat, fish, eggs, dairy
- Plant proteins: combine for complete amino acids
Why Use Our Protein Calculator?
Protein planning:
Protein Calculator
Daily protein needs.
Goal Based
Muscle, weight loss, maintenance.
Activity Adjusted
Based on exercise level.
Per Meal Goals
Distribute throughout day.
Instant Results
Get recommendations immediately.
Private
Your data stays secure.
How to Protein Calculator in 3 Easy Steps
Calculate protein:
Enter Weight
Your body weight.
Select Goals
Muscle, fat loss, etc.
View Recommendations
See daily protein target.
Why Use Our Calculator?
Goal specific
Activity adjusted
Per meal guidance
Research-based
Common Use Cases for Protein Calculator
Perfect for:
Frequently Asked Questions
Everything you need to know about our protein calculator
How much protein do I need daily?
Sedentary: 0.8g/kg. Active: 1.2-1.6g/kg. Muscle building: 1.6-2.2g/kg.
Depends on goals: Sedentary 0.8g/kg, active 1.2-1.6g/kg, muscle building 1.6-2.2g/kg body weight.
Can I eat too much protein?
Up to 2.2g/kg is safe for healthy people. Higher offers no extra benefit.
For healthy individuals, protein up to 2.2g/kg is safe. Higher may not provide additional benefit. Kidney disease patients should consult doctor.
Still have questions? Try the tool yourself!
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