Protein Calculator
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
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.