Daily Protein Needs Calculator
Calculate your optimal daily protein intake based on body weight, activity, and fitness goals.
Protein Intake Guidelines
Current research recommends 0.8 g/kg for sedentary adults, 1.2-1.6 g/kg for endurance or weight loss, and 1.6-2.2 g/kg for muscle building. Distributing protein evenly across meals optimizes muscle protein synthesis. Going above 2.6 g/kg shows diminishing returns for most people.
About This Tool
The Daily Protein Needs Calculator helps users determine their optimal daily protein intake based on factors like weight, activity level, and health goals. It's particularly useful for athletes, bodybuilders, and those looking to manage muscle mass.
Inputs include your weight in kilograms or pounds, along with an estimate of your physical activity level (sedentary, light, moderate, heavy). The tool then calculates the recommended daily protein intake in grams.
Use this calculator to ensure you're meeting your nutritional needs for muscle repair and growth. It operates entirely within your browser without collecting any personal data.