Protein Calculator

Daily Protein Calculator

Estimate your optimal daily protein intake

Gender

Male Female

Measurement System

Weight (kg)

Height (cm)

Age

Show Protein Intake

General Recommendations Recommendations for Sport

Activity Level

Fitness Goal

Your Daily Protein Needs

Recommended Daily Protein

0 g

Protein Per Body Weight

0 g/kg

Calories from Protein

0 kcal

Understanding Your Protein Results:

Your daily protein recommendation is an estimation based on your body weight, activity level, and fitness goal. Protein is essential for muscle repair, growth, and many bodily functions. For **General Recommendations**, a baseline of 0.83 grams of protein per kilogram of body weight is used, aligning with general health guidelines.

Your daily protein recommendation for **Sport** is an estimation based on your body weight, the selected activity level, and your fitness goal. The activity level directly determines the base grams of protein per kilogram of body weight (e.g., 0.8 g/kg for sedentary, up to 2.0 g/kg for athletes). This base is then adjusted by your fitness goal multiplier. Keep in mind that chronic high protein intake (e.g., exceeding 2 g per kg body weight per day consistently) may result in digestive, renal, and vascular abnormalities and should be avoided.

The **Protein Per Body Weight** indicates how many grams of protein per kilogram (or pound) of body weight is recommended for you.

The **Calories from Protein** value helps you understand how much of your caloric intake would come from protein, assuming 4 kcal per gram of protein.

Always remember these are **estimations**. Individual needs can vary based on age, specific health conditions, and more precise activity intensity. For personalized advice, consult with a registered dietitian or healthcare professional.

Introduction

Protein is the most critical macronutrient for transforming your body. Whether you want to lose fat, build muscle, or simply stay healthy, getting the right amount is key. Our Protein Calculator cuts through the confusion, giving you a science-backed daily protein target based on your body, goals, and lifestyle.

( To understand your total calorie needs first, use our TDEE Calculator.)

Why Protein is So Important

Protein isn’t just for bodybuilders. It’s essential for everyone because it:

Builds & Repairs Muscle: The foundation of muscle tissue.
Boosts Metabolism: High Thermic Effect of Food (TEF) means you burn more calories digesting it.
Promotes Satiety: Keeps you feeling full longer, reducing cravings and aiding weight loss.
Supports Immune Function: Creates antibodies and enzymes.

Pro Tip: *Spreading your protein intake evenly across 3-4 meals per day is more effective for muscle synthesis than eating most of it at one meal.*

How to Use the Protein Calculator

Getting your personalized number is simple. Enter the following:

Your Goal: Fat Loss, Muscle Gain, or Maintenance.
Activity Level: Sedentary, Lightly Active, or Athlete.
Body Stats: Your weight is the most critical input.

For the most accurate input, use a reliable digital scale like the Etekcity Smart Scale. Knowing your exact weight is crucial for this calculation.

The calculator uses established scientific guidelines (e.g., g per pound of body weight) to provide your optimal daily protein intake in grams.

Protein Intake Guidelines

Your Goal	Recommended Daily Protein	Example (180lb Person)
General Health & Maintenance	0.36 – 0.45 g/lb	65 – 81 grams
Fat Loss & Body Recomposition	0.7 – 1.0 g/lb	126 – 180 grams
Muscle Gain & Strength Training	0.8 – 1.2 g/lb	144 – 216 grams
Athlete in Intensive Training	0.9 – 1.3 g/lb	162 – 234 grams

Key Insight: When in a calorie deficit for fat loss, higher protein intake is crucial to prevent the loss of muscle mass along with fat.

How to Hit Your Daily Protein Goal

Hitting a high protein target can be challenging. Here’s a sample plan for a 180lb person aiming for 180g:v

Breakfast (40g): 4 eggs, 2 slices of turkey bacon, 1 cup Greek yogurt.
Lunch (50g): 6oz (170g) grilled chicken breast with quinoa and vegetables.
Dinner (60g): 8oz (227g) salmon with sweet potato and asparagus.
Snack (30g): 1 scoop of protein powder with water or milk.

A high-quality protein powder is the most efficient way to meet your goals. Optimum Nutrition Gold Standard 100% Whey is a top-rated, trusted choice for its quality and taste.

( See how this protein fits into your overall diet with our Macro Calculator.)

Best High-Protein Food Sources

Incorporate these into your diet:

Food Source	Protein (approx.)	Note
Chicken Breast (6oz / 170g)	50g	Lean, versatile staple.
Canned Tuna (5oz can)	35g	Quick, affordable, and easy.
Greek Yogurt (1 cup)	20-25g	Great for breakfast or snacks.
Lean Ground Turkey (6oz)	45g	Perfect for sauces and chili.
Whey Protein Powder (1 scoop)	24-30g	Fast-absorbing, perfect post-workout.
Lentils (1 cup, cooked)	18g	Excellent plant-based source.

Meal prepping chicken and turkey is easier with a good set of food containers. The Glasslock 18-Piece Set is ideal for storing pre-cooked protein.

Common Protein Mistakes

❌ Not eating enough post-workout: Consume 20-40g of protein within 2 hours of training for optimal recovery.
❌ Relying only on plants without variety: Plant-based eaters should combine sources (e.g., rice + beans) to get a complete amino acid profile.
❌ Ignoring protein at breakfast: Starting your day with protein sets a metabolic tone of satiety.

For plant-based users, a vegan protein powder blend like Orgain Organic Protein ensures you get a complete amino acid profile.