Protein Calculator
Calculate your daily protein target based on body weight, activity level, and fitness goals.
Daily Protein Targets
What is a Protein Calculator?
A protein calculator estimates how much protein you need each day based on your body weight, physical activity, and fitness goals. Protein is essential for muscle repair, immune function, and overall health.
How to Use This Calculator
- Enter your weight and select the unit (kg or lb).
- Choose your typical activity level.
- Select your goal: maintain weight, build muscle, or lose fat.
- Optional: enter how many meals you eat per day to see protein per meal.
- Click Calculate to see your personalized protein targets.
Frequently Asked Questions
How much protein do I need per day?
The general recommendation is 0.8 g per kg for sedentary adults. Active individuals and athletes often need 1.2�?.8 g per kg, while those aiming to build muscle may benefit from up to 2.0 g per kg.
Can I eat too much protein?
Most healthy adults can handle higher protein intakes, but excessive amounts over long periods may strain kidneys in individuals with pre-existing conditions. Balance protein with other macronutrients.
When should I eat protein?
Spreading protein intake across meals improves muscle protein synthesis. Many people aim for 20�?0 g of protein per meal, especially after exercise.
Does plant protein count the same as animal protein?
Plant proteins can meet your needs when consumed in variety and sufficient quantity. Some plant sources are lower in certain essential amino acids, so combining sources (like rice and beans) is helpful.