Protein Intake Calculator
Estimate your daily protein intake based on body weight, activity level, and fitness goal. Protein is essential for muscle growth, recovery, and overall health.
Recommended Daily Protein Intake:
grams/day
Calculation
Protein Intake = Body Weight × Activity Factor × Goal Factor
= × ×
= g/day
= × ×
= g/day
How Much Protein Do You Need?
Daily protein needs depend on body weight, physical activity, and fitness goals. Protein supports muscle repair, immune function, and hormone production.
Protein Intake Guidelines
- Sedentary adults: ~0.8 g per kg of body weight
- Active individuals: 1.2–1.6 g per kg
- Athletes: Up to 2.0 g per kg
Is Too Much Protein Bad?
For healthy individuals, higher protein intake is generally safe when combined with adequate hydration and a balanced diet.