Protein Intake Calculator
Protein Needs Made Simple
Understanding your optimal protein intake is the first step toward improving your health, performance, or physique. Our protein calculator uses advanced nutritional science to estimate how much protein you need daily based on your personal data. Use the calculator below to personalize your protein intake and fuel your goals.
Why Protein Is Essential for Your Body
- Repair tissues and support recovery
- Build and maintain muscle mass
- Produce enzymes and hormones
- Strengthen your immune system
Some amino acids are essential—they must be consumed through food. A well-balanced protein intake helps support satiety, energy, muscle maintenance, and metabolic function.
How the Protein Calculator Works
Our tool calculates your daily protein needs using the Mifflin-St Jeor Equation and Dietary Reference Intakes (DRI).
| Activity Level | Protein Intake (g/kg) |
|---|---|
| Sedentary | 0.8 |
| Moderate Activity | 1.2 – 1.6 |
| Heavy Training | 1.6 – 2.2 |
Protein Intake by Goal
| Goal | Protein Range (g/kg) |
|---|---|
| General Health | 0.8 – 1.0 |
| Weight Loss | 1.2 – 1.6 |
| Muscle Gain | 1.6 – 2.2 |
| Endurance Training | 1.2 – 1.4 |
| Strength Training | 1.6 – 2.0 |
Example: Protein Needs for a 70kg Person
- Goal: Muscle Gain
- Protein Target: 2g/kg
- Calculation: 70 kg × 2 = 140g of protein/day
- 2 Chicken Breasts ≈ 60g
- 1 Scoop Whey Protein ≈ 25g
- 3 Eggs ≈ 18g
- 1 Cup Greek Yogurt ≈ 20g
Best Protein Sources to Meet Your Needs
🥩 Animal-Based
- Chicken, Turkey, Lean Beef
- Fish (Salmon, Tuna, Cod)
- Eggs and Egg Whites
- Dairy: Milk, Cottage Cheese, Greek Yogurt
🌱 Plant-Based
- Tofu, Tempeh, Edamame
- Legumes: Lentils, Chickpeas, Beans
- Whole Grains: Quinoa, Oats
- Seeds: Chia, Hemp, Flax
- Plant-Based Protein Powders
Protein and Weight Loss: Why It Works
- Increases satiety — keeps you full and reduces cravings
- Preserves muscle mass during calorie deficits
- Raises metabolic rate due to thermic effect
Weight loss targets usually fall in the 1.2–1.6 g/kg body weight range.
What Happens If You Don’t Get Enough Protein?
- Loss of muscle mass and strength
- Fatigue and poor recovery
- Hair thinning, brittle nails
- Increased risk of infections
- Hormonal imbalances and mood changes
Frequently Asked Questions
What’s the RDA for protein?
According to USDA DRI, it’s 0.8g/kg for sedentary adults.
Can I eat too much protein?
Most people can eat up to 2.2g/kg safely. Consult a doctor if you have kidney concerns.
Is plant-based protein enough?
Yes, if you combine varied plant sources to get all essential amino acids.
Reviewed by a Registered Dietitian
Dr. Hannah Clarke, PhD, RD
Specialist in Sports Nutrition & Human Metabolism
Disclaimer: This calculator is for educational purposes. Always consult a medical professional before changing your diet.
Find Your Protein Needs
🎯 Calculate Your Protein Requirements
Use our Macro Calculator to determine the ideal protein intake for your fitness goals.
- 🔥 Fat Loss
- 💪 Muscle Gain
- ⚖️ Weight Maintenance
Adjust for Energy Use
🎯 Adjust Your Calories Based on Energy Use
Optimize your energy expenditure with our TDEE Calculator to determine how many calories you need each day based on your activity levels.
- 🔥 Fat Loss
- 💪 Muscle Gain
- ⚖️ Weight Maintenance
Link with Vitamin D
🎯 Find the Right Vitamin D Levels
Ensure optimal health by linking your protein intake with appropriate levels of Vitamin D using our Vitamin D Calculator.
- 🔥 Fat Loss
- 💪 Muscle Gain
- ⚖️ Weight Maintenance
🎯 Ready to Find Your Ideal Protein Intake?
Use our protein calculator to personalize your plan and achieve your health goals—whether it’s fat loss, muscle gain, or balanced nutrition.