Protein Intake Calculator
Calculate your daily protein intake based on weight, activity level, and goal. Get personalized recommendations for muscle gain, weight loss, or maintenance.
Published by:
isCalculator Editorial Team
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How to use this tool?
How to use the Protein Intake Calculator
- Enter your weight in kilograms (kg). The calculator accepts values between 20 and 300 kg. If you use pounds, convert first (1 kg ≈ 2.2 lbs).
- Select your activity level from the dropdown. Options range from sedentary (little or no exercise) to extra active (intense daily exercise).
- Choose your goal: Maintain weight, Lose weight, or Gain muscle. This adjusts the protein multiplier accordingly.
- Click "Calculate" to see your daily protein intake in grams, along with a recommended range (±10%).
- Review the explanation below the result to understand how the calculation was made.
Note: All inputs are required. If you enter an invalid weight, an error message will appear.
Previous Results
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Frequently Asked Questions
The Recommended Dietary Allowance (RDA) is 0.8 g per kg of body weight for sedentary adults. However, active individuals and those with specific goals may need more.
Higher activity levels increase protein requirements to support muscle repair and growth. Our calculator uses activity multipliers from 1.2 (sedentary) to 1.9 (extra active).
Protein helps preserve muscle mass during calorie restriction, increases satiety, and boosts metabolism. A higher protein intake (1.2-1.6 g/kg) is often recommended for weight loss.
