Discover your ideal daily protein intake with our free Protein Calculator. Whether you're aiming for muscle gain, weight loss, or general health, understanding your protein needs is crucial. Get personalized recommendations based on your body weight, activity level, and fitness goals to fuel your body effectively.
Formula:
Your daily protein intake is estimated based on your body weight, activity level, and fitness goal. The calculator utilizes a scientific range of grams of protein per kilogram (or pound) of body weight, which varies based on individual needs:
- Sedentary Adults: Typically 0.8 - 1.0 g/kg of body weight (0.36 - 0.45 g/lb).
- Active Adults & Muscle Building: Often recommended 1.6 - 2.2 g/kg of body weight (0.73 - 1.0 g/lb) to support muscle repair and growth.
- Weight Loss (preserving muscle): Higher protein intake, around 1.8 - 2.7 g/kg of body weight (0.82 - 1.23 g/lb), can aid satiety and muscle retention during a calorie deficit.
Our calculator provides a personalized recommended range within these established guidelines.