🥩 Nutrition Calculator

Protein Intake Calculator

Calculate your ideal daily protein intake based on your body weight, activity level, and fitness goal — backed by sports nutrition research.

Your Details

Enter weight, activity, and goal

Enter your details above
Get personalized protein targets based on your goal and weight.

Protein Intake by Goal

Goalg per kg BW
Sedentary adult (RDA)0.8 g/kg
Active / maintenance1.2–1.4 g/kg
Endurance athletes1.2–1.6 g/kg
Muscle building1.6–2.2 g/kg
Strength / powerlifting1.8–2.7 g/kg
Weight loss (lean mass)1.6–2.4 g/kg

Frequently Asked Questions

How much protein do I actually need?
Research shows 1.6–2.2 g per kg of body weight covers most muscle-building needs. The WHO RDA of 0.8 g/kg is a minimum for sedentary adults — not an optimal target for active people.
Should I use total weight or lean mass?
Using lean body mass is more accurate if you have a high body fat percentage. If you enter your body fat %, this calculator will use lean mass-based targets for precision.
Does excess protein get stored as fat?
Any calories consumed in excess of your total energy needs — including protein — can contribute to fat storage. However, protein has a high thermic effect and high satiety, making it harder to overeat compared to carbs or fat.

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