Protein Intake Calculator

Calculate your daily protein requirement based on body weight, activity level, and fitness goals — muscle gain, weight loss, or maintenance.

What is Protein Intake Calculator?

This protein intake calculator recommends daily protein intake in grams based on your weight, physical activity level, and goal (muscle building, fat loss, or general health). Follows evidence-based recommendations from sports nutrition research.

How to Use This Calculator

  1. Enter your personal details such as age, gender, height, and weight as required
  2. Fill in any activity-specific or health-specific parameters the calculator needs
  3. View your results instantly — the calculator updates as you enter values
  4. Read the interpretation guide below your results for health-context recommendations

How Protein Intake Calculator is Calculated

This calculator uses clinically validated formulas from peer-reviewed nutrition and medical research. The protein intake computation follows WHO guidelines and established health science methodology. Results are general estimates — individual variations based on genetics, medical conditions, and lifestyle factors may apply.

Frequently Asked Questions

How much protein do I need per day?

Sedentary adults: 0.8g/kg body weight. Active individuals: 1.2–1.6g/kg. Muscle building: 1.6–2.2g/kg. Weight loss (preserving muscle): 1.6–2.4g/kg. A 70kg person building muscle needs 112–154g daily.

Can I eat too much protein?

For healthy individuals, up to 2.5g/kg is safe. Higher intake is not harmful for most people but offers no extra muscle benefit. Those with kidney disease should consult a doctor about protein limits.

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Medical disclaimer: This calculator provides general estimates and is not a substitute for professional medical advice, diagnosis, or treatment. Results may vary based on individual factors. Consult a healthcare professional for personalized guidance. See our full Disclaimer.

Author: Calc Labz Editorial Team  |  Reviewed for accuracy

Last updated: April 2026