The Protein Intake Calculator calculates the amount of protein needed daily based on weight, activity level, and fitness goals. Find the optimal intake for muscle growth, weight loss, or health maintenance.
-
g / day
-
g / meal
-
g / kg
Adjust within this range based on individual condition
Protein is an essential nutrient that makes up nearly every part of our body including muscles, skin, enzymes, and hormones. Adequate protein intake is essential for muscle maintenance and growth, weight management, and immune function.
Recommended protein intake varies by activity level and goals:
Animal proteins (meat, fish, eggs, dairy) are complete proteins containing all essential amino acids. Plant proteins (legumes, nuts, grains) can also provide sufficient amino acids when combined properly.