About the Protein Calculator

Protein supports muscle repair, growth, and overall body maintenance, and your ideal intake depends heavily on your activity level and fitness goals.

Formula Used

Protein (g/day) = Body Weight (kg) × Activity Factor

How It Works

This calculator multiplies your body weight in kilograms by a protein factor appropriate to your activity level, ranging from sedentary to athlete-level training.

Step by Step

Enter your current body weight in kilograms.
Select the activity factor matching your training level (0.8 to 2.0 g/kg).
Multiply your weight by the factor to get your daily protein target.

Worked Example

Example: A 70 kg active person (factor 1.6):

Protein = 70 × 1.6 = 112 g/day

Frequently Asked Questions

How much protein do I really need?

Sedentary adults generally need around 0.8g per kg of body weight, while active individuals and athletes benefit from 1.2-2.0g per kg.

Can too much protein be harmful?

For most healthy people, higher protein intake within these ranges is safe, though those with kidney conditions should consult a doctor.

Should I use my current weight or goal weight?

Using your current body weight is standard; if you're trying to lose fat, some use lean body mass instead for a more precise target.

CALCULATOR EXPERT

Protein Calculator