Try our free protein calculator to find out how much protein you really need?
Use this free protein intake calculator to find your ideal daily intake based on your weight, activity level, and fitness goals. Whether you’re trying to build muscle, lose weight, or just stay healthy, this tool is built to guide you.
Daily Protein Calculator
Find your ideal protein intake based on your profile
Please fill in all required fields before calculating.
Gender *
Body Information
Activity Level *
Goal *
Protein Calculator FAQ
How much protein do I need to build muscle?
For most people, 1.6–2.2g of protein per kg of body weight is ideal for muscle growth.
Is this calculator accurate?
It’s based on current guidelines from the WHO, IOM, and ISSN. For personalized advice, speak to a registered nutritionist.
Can I use this for weight loss?
Yes! Eating higher protein can help preserve muscle while you’re in a calorie deficit.
