Find your optimal daily protein intake based on body weight and fitness goal. Calculate recommended macronutrient requirements for muscle building, weight loss, or maintenance, and discover daily protein goals based on fitness level and activity.
Protein is an essential macronutrient necessary for muscle repair, immune function, and overall cellular health. Our free online Protein Intake Calculator helps you determine the optimal amount of daily protein you should consume, based on your body weight, physical activity level, and fitness goals (like weight loss, muscle gain, or endurance).
The calculator applies standard nutrition guidelines: sedentary individuals require approximately 0.8g of protein per kg of body weight, while active athletes and individuals looking to build muscle or preserve muscle during a calorie deficit need between 1.6g and 2.2g per kg (or about 0.8g to 1.0g per pound).
The general RDA for sedentary adults is 0.8 grams of protein per kilogram of body weight (0.36 grams per pound). Active individuals, weightlifters, and athletes require more, typically between 1.2 and 2.2 grams per kilogram (0.5 to 1.0 grams per pound).
Protein is highly satiating, meaning it keeps you feeling full longer, reducing overall calorie intake. It also has a high thermic effect (requires more energy to digest) and helps preserve lean muscle mass while losing body fat.
For healthy individuals, a high-protein diet is generally safe and does not cause kidney damage. However, excess protein is either used for energy or stored as fat, so it should be balanced with carbohydrates and healthy fats.
Complete protein sources contain all nine essential amino acids. Good animal sources include chicken, turkey, lean beef, fish, eggs, and dairy. Good plant-based sources include quinoa, soy products (tofu, tempeh), buckwheat, and combinations like rice and beans.