Little to no exercise
Light exercise 1-3 days/week
Moderate exercise 3-5 days/week
Hard exercise 6-7 days/week
31g per 100g
25g per 100g
6g per large egg
10g per 100g
9g per 100g cooked
24g per scoop
User Ratings:
Calculates your protein needs according to your unique weight, goal, and activity level.
Uses scientifically backed protein multipliers used by athletes and nutrition experts.
Perfect for muscle gain, fat loss, or maintaining your current shape.
Get your daily protein requirements in seconds — no math or nutrition knowledge needed.
The Protein Intake Calculator helps you determine how much protein you need daily based on your weight, activity level, and fitness goals. Whether you’re trying to build muscle, lose fat, or maintain your physique, this tool gives personalized protein recommendations to help you achieve your health and fitness targets more effectively.
Enter Your Weight – Type your current body weight.
Choose Weight Unit – Select kg or lbs.
Select Fitness Goal – Choose whether you want to maintain weight, build muscle, lose fat, or are an athlete.
Pick Activity Level – Tap on your daily activity level (e.g., sedentary, light, moderate, or very active).
Click “Calculate Protein Needs” – The tool will instantly show your minimum, optimal, and maximum daily protein requirements.
Review Suggested Foods – Check out examples of high-protein food sources to include in your meals.
It uses scientifically supported protein intake formulas widely used in sports nutrition — results are highly accurate for general fitness and health goals.
No, the calculator gives a range (minimum to maximum). Staying close to your optimal value ensures balanced nutrition.
Extra protein won’t harm healthy individuals but may add unnecessary calories. Stick within the suggested range.
Whole foods should be your main source. Supplements like whey can help if you struggle to meet your daily protein needs.
Yes! It shows the right protein amount to preserve muscle mass while losing fat.
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