Protein Calculator
Your Result
Enter your data and press Calculate
Why Protein Matters
Protein is essential for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function. Getting the right amount of protein is especially important when you are trying to lose fat, build muscle, or recover from intense training.
How This Calculator Works
Our protein calculator uses evidence-based recommendations that scale with your body weight, activity level, and fitness goal. The ranges are derived from sports nutrition research and position statements from organizations like the International Society of Sports Nutrition.
Real-World Examples
- A 70 kg person maintaining weight with moderate activity needs approximately 98 to 112 grams of protein per day.
- An 80 kg person focused on muscle gain with high activity needs approximately 144 to 176 grams per day.
- A 60 kg person losing weight with light activity needs approximately 96 to 108 grams per day to preserve lean mass.
Best Protein Sources
High-quality protein sources include chicken breast (31g per 100g), eggs (13g per 100g), Greek yogurt (10g per 100g), lentils (9g per 100g cooked), and whey protein powder (25g per scoop). Distribute your protein intake across 3 to 4 meals for optimal absorption.
Frequently Asked Questions
- How much protein do I need per day?
- Protein needs vary by goal and activity level. General guidelines range from 0.8 g/kg for sedentary adults to 2.2 g/kg for active individuals building muscle. A 75 kg person aiming for muscle gain needs approximately 135 to 165 grams per day.
- Can I eat too much protein?
- For healthy adults, protein intakes up to 2.2 g/kg are safe and well-tolerated. Higher intakes have not shown adverse effects in healthy individuals, though those with kidney disease should consult a doctor.