Protein Calculator

Calculate your personalized daily protein requirements based on your age, weight, activity level, and fitness goals. Get evidence-based recommendations to optimize muscle growth, fat loss, or maintenance.

🥩 Protein Calculator

What is a Protein Calculator?

A protein calculator is an evidence-based tool that estimates your personalized daily protein requirement in grams based on your individual characteristics including age, sex, body weight, height, activity level, and fitness goals (maintenance, fat loss, or muscle gain).

Unlike generic recommendations, this calculator uses protein-per-kilogram ranges derived from current nutrition and sports science research to provide a target range rather than a single number. This allows you to adjust your intake based on personal preference, digestive tolerance, and response to training.

The calculator helps translate scientific recommendations into practical eating guidance, showing you how many grams of protein to consume per meal, what percentage of your daily calories should come from protein, and provides AI-powered tips on adjusting intake when your weight, training volume, or goals change.

How to Use the Protein Calculator

Select your preferred unit system (US Units or Metric Units)
Enter your age, gender, height, and current body weight
Choose your activity level based on your typical weekly exercise frequency and intensity
Select your primary goal: maintain weight, lose fat, or gain muscle
Click 'Calculate Protein Needs' to get your personalized recommendations
Review your daily protein target, optimal range, and goal-specific tips for implementation

Latest Research & Evidence-Based Insights

General Healthy Adults

Most dietary guidelines use a minimum of 0.8 g/kg/day (0.36 g/lb) as the Recommended Dietary Allowance (RDA) for basic health in sedentary adults. However, this represents a floor to prevent deficiency, not an optimal intake for active individuals, athletes, or those pursuing body composition goals.

Active Individuals & Strength Training

Recent sports nutrition consensus statements and systematic reviews support protein intakes of approximately 1.2–2.2 g/kg/day (~0.55–1.0 g/lb) for individuals engaged in regular resistance training or endurance exercise. The higher end of this range is particularly beneficial during periods of intense training, caloric restriction, or when maximizing muscle protein synthesis.

Weight Loss & Body Composition

During caloric restriction for fat loss, higher protein intake within the 1.6–2.4 g/kg range improves satiety, helps preserve lean muscle mass, and supports better overall body composition outcomes. Protein has a higher thermic effect than carbohydrates or fats, meaning your body burns more calories digesting and processing it.

Older Adults (60+ years)

Research increasingly suggests that older adults require higher protein intakes than the standard RDA, often in the range of 1.0–1.3+ g/kg/day (approximately 0.5–0.8 g/lb), to counteract anabolic resistance and reduce the risk of age-related muscle loss (sarcopenia). This higher intake supports muscle protein synthesis, functional capacity, and overall health in aging populations.

Clinical Considerations

Individuals with kidney disease, liver disease, diabetes, or other metabolic conditions may require individualized protein targets that differ from general recommendations. This calculator provides estimates for healthy individuals and should be used as a starting point. Always consult with a healthcare professional or registered dietitian for personalized medical nutrition therapy.

Best Practices & Recommendations

Use accurate body weight and realistic activity level inputs; avoid overstating your activity level, which can inflate protein recommendations unnecessarily.
Work within the recommended range (e.g., 1.4–1.8 g/kg) and adjust based on hunger, digestive comfort, training performance, and body composition changes over time.
Distribute protein evenly across 3–5 meals throughout the day to optimize muscle protein synthesis and maintain satiety. Aim for approximately 20–40 grams per meal depending on your total daily target and body size.
Emphasize high-quality protein sources including lean meats, poultry, fish, eggs, dairy products, soy, and complementary plant proteins, while maintaining a balanced diet with adequate fiber, healthy fats, and micronutrients.
For individuals with kidney disease, liver disease, advanced diabetes, pregnancy, or breastfeeding, treat calculator results as informational only and confirm appropriate protein targets with a qualified healthcare professional.
Recalculate your protein needs when body weight changes significantly, training volume increases or decreases, or when transitioning between goals (e.g., from muscle gain to fat loss). Protein per kilogram remains relatively stable, but absolute grams will change with body weight.

Frequently Asked Questions

How much protein do I really need per day?

Protein needs vary based on body weight, activity level, age, and goals. Sedentary adults need at least 0.8 g/kg/day, while active individuals and athletes typically benefit from 1.2–2.2 g/kg/day. Those losing weight or building muscle may need the higher end of this range (1.6–2.4 g/kg) to preserve lean mass and optimize results.

Is too much protein harmful?

For healthy individuals with normal kidney and liver function, protein intakes up to 2.2–2.5 g/kg/day are generally considered safe based on current research. However, individuals with pre-existing kidney disease, liver disease, or certain metabolic conditions should consult a healthcare provider before significantly increasing protein intake.

Can I build muscle on a plant-based diet?

Yes, you can build muscle on a plant-based diet by consuming adequate total protein from diverse sources such as soy, legumes, quinoa, nuts, seeds, and complementary grains. Plant proteins may have slightly different amino acid profiles, so eating a variety of sources throughout the day ensures you get all essential amino acids for muscle protein synthesis.

Should I consume protein immediately after working out?

While the post-workout 'anabolic window' is less critical than once thought, consuming protein within 2–3 hours after resistance training can support muscle recovery and growth. Total daily protein intake and distribution across meals is more important than precise timing for most people.

How does protein help with weight loss?

Protein supports weight loss through multiple mechanisms: it increases satiety and reduces hunger, has a higher thermic effect (burns more calories during digestion), helps preserve lean muscle mass during caloric restriction, and supports better body composition outcomes compared to lower-protein diets.

Do older adults need more protein?

Yes, research suggests older adults (60+ years) may benefit from higher protein intakes of 1.0–1.3+ g/kg/day to counteract anabolic resistance, preserve muscle mass, maintain functional capacity, and reduce the risk of sarcopenia (age-related muscle loss). This is higher than the standard RDA of 0.8 g/kg/day.

References & Further Reading

The Ultimate Protein Calculator for Muscle and Health | Kefir Lab

Protein Calculator for Weight Loss & Muscle Gain - Legion Athletics

Protein Calculator - AGN Roots

Protein Calculator for Weight Loss and Muscle Gain | Ro

Protein Calculator: Understanding Its Role - HealthKart

Protein Calculator | Calculator.net

Ultimate Protein Calculator for Weight Loss | Loop Protein