Protein Calculator – How much protein do you need?
Why is protein important?
Protein supports muscle growth and fat loss. This calculator provides an estimate of how many grams of protein you need per day, based on factors such as your weight and goal.
Protein Calculator
Gender: Male / Female
Goal:
- Lose weight
- Build muscle mass
- Maintain weight
HeightIn centimeters (cm)
Target weightIn kilograms (kg)
Activity level
- Sedentary (little or no exercise)
- Lightly active (light exercise 1–3 days/week)
- Moderately active (3–5 days/week)
- Very active (6–7 days/week or physical job)
- Extremely active (athlete or training twice a day)
Recommended protein intake: [XXX] grams/day
Protein intake guidelines
| Goal | Protein (per kg body weight) |
|---|
| Maintain weight | 0.8 – 1.2 g/kg |
| Lose weight | 1.2 – 1.6 g/kg |
| Build muscle mass | 1.6 – 2.2 g/kg |
Note: this calculator provides a general estimate based on height, activity, and goal, but does not account for factors such as high muscle mass, ethnicity, or health conditions.
High-protein diet: the foundation for lasting results
A high-protein diet supports fat loss and helps maintain muscle mass during weight loss.
Protein also promotes satiety. Choose nutritious protein sources such as chicken, fish, eggs, Greek yogurt, lentils, or tempeh.
Extra tips
- Spread your protein intake evenly throughout the day for best results.
- Plan extra protein around workouts if you train regularly.
- Protein supplements can be helpful, but never replace whole foods.
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