Calculate your daily protein needs based on weight, activity level, and fitness goals. Get personalized protein recommendations with food source examples. Free online tool.
This free online protein calculator estimates your daily protein requirements based on your body weight, activity level, gender, age, and fitness goals. Protein is essential for muscle repair, immune function, and overall health. Athletes and active individuals typically need more protein than sedentary people. This calculator uses evidence-based multipliers derived from sports nutrition research to provide personalized recommendations. All calculations happen in your browser — no data is sent to any server.
The general recommendation is 0.8g per kg of body weight for sedentary adults. Active individuals need 1.2–1.6g/kg, while athletes and muscle builders may need 1.6–2.2g/kg. This calculator adjusts for your specific activity level and goals.
For healthy individuals, consuming up to 2g per kg of body weight daily is generally considered safe. However, those with kidney disease should consult a doctor before increasing protein intake significantly.
Spread your protein intake across 3–5 meals for optimal muscle protein synthesis. Many people benefit from consuming protein within 1–2 hours after exercise to support recovery.
Plant proteins have slightly lower bioavailability than animal proteins. Vegans and vegetarians may benefit from aiming for the upper end of their protein range and combining different plant sources (e.g., rice + beans) for complete amino acid profiles.