Daily Protein Intake Calculator
Find out how much protein you need each day based on your weight, activity level, and fitness goal. Whether you want to maintain, lose, or gain weight, this calculator helps you plan the right amount of protein for muscle growth, recovery, or general health.
Daily Protein Requirement
Protein Intake Formula
$$\text{Protein Intake (g)} = \text{Body Weight (kg)} \times \text{Protein Factor (g/kg)}$$
Protein factors typically range from:
- 0.8 g/kg for sedentary adults
- 1.2–2.0 g/kg for active individuals and athletes
- Up to 2.2 g/kg for muscle gain or weight loss
Protein Intake Formula
- Weight: 70 kg
- Activity: Moderately Active
- Goal: Muscle Gain
Estimated Protein Need: 70 × 1.6 = 112 grams/day
Protein is vital for building and repairing tissues, supporting immunity, and maintaining muscle mass. This calculator adjusts your protein intake based on your lifestyle and goals, helping you optimize nutrition whether you’re training, recovering, or just staying healthy.