Protein Calculator

Calculate your daily protein requirements based on your weight, activity level, and fitness goals.

Protein Calculator

Calculate your daily protein requirements based on your weight, activity level, and fitness goals.

Body Weight: kg

Age:

Gender:

Activity Level:

Primary Goal:

Body Fat % (optional):

Protein Requirements by Goal

General Guidelines (per kg body weight):

Sedentary Adults: 0.8-1.0g/kg
Active Individuals: 1.2-1.4g/kg
Muscle Building: 1.6-2.2g/kg
Weight Loss: 1.2-1.6g/kg
Athletes: 1.4-2.0g/kg
Elderly (65+): 1.0-1.2g/kg

Timing Considerations:

Post-Workout: 20-40g within 2 hours
Before Bed: 20-30g casein protein
Throughout Day: 20-30g per meal
Breakfast: Include protein to start metabolism

Quality Matters:

Complete Proteins: Contain all essential amino acids
Variety: Combine different protein sources
Leucine: Key amino acid for muscle synthesis (2.5-3g per meal)
Digestibility: Animal proteins generally more bioavailable

Special Considerations

Increased Protein Needs:

Pregnancy and breastfeeding
Recovery from illness or injury
High training volume athletes
Older adults (sarcopenia prevention)
Caloric restriction/weight loss

Signs of Adequate Protein Intake:

Stable energy levels throughout the day
Satisfying fullness after meals
Maintenance or growth of muscle mass
Good recovery from workouts
Healthy hair, skin, and nails

Potential Risks of Excessive Protein:

Kidney strain (in those with existing kidney issues)
Digestive discomfort
Dehydration (increased water needs)
Nutrient imbalance (crowding out other macros)