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Protein Calculator
Calculate your daily protein requirements based on your weight, activity level, and fitness goals.
Metric (kg)
Imperial (lbs)
Body Weight:
kg
Age:
Gender:
Male
Female
Activity Level:
Sedentary (little/no exercise)
Lightly Active (light exercise 1-3 days/week)
Moderately Active (moderate exercise 3-5 days/week)
Very Active (hard exercise 6-7 days/week)
Extremely Active (very hard exercise, physical job)
Primary Goal:
Maintain Weight/Health
Build Muscle
Lose Weight
Athletic Performance
Active Aging (65+)
Body Fat % (optional):
Calculate Protein Needs
Your Daily Protein Requirements
Protein Requirements by Goal
General Guidelines (per kg body weight):
Sedentary Adults:
0.8-1.0g/kg
Active Individuals:
1.2-1.4g/kg
Muscle Building:
1.6-2.2g/kg
Weight Loss:
1.2-1.6g/kg
Athletes:
1.4-2.0g/kg
Elderly (65+):
1.0-1.2g/kg
Timing Considerations:
Post-Workout:
20-40g within 2 hours
Before Bed:
20-30g casein protein
Throughout Day:
20-30g per meal
Breakfast:
Include protein to start metabolism
Quality Matters:
Complete Proteins:
Contain all essential amino acids
Variety:
Combine different protein sources
Leucine:
Key amino acid for muscle synthesis (2.5-3g per meal)
Digestibility:
Animal proteins generally more bioavailable
Special Considerations
Increased Protein Needs:
Pregnancy and breastfeeding
Recovery from illness or injury
High training volume athletes
Older adults (sarcopenia prevention)
Caloric restriction/weight loss
Signs of Adequate Protein Intake:
Stable energy levels throughout the day
Satisfying fullness after meals
Maintenance or growth of muscle mass
Good recovery from workouts
Healthy hair, skin, and nails
Potential Risks of Excessive Protein:
Kidney strain (in those with existing kidney issues)
Digestive discomfort
Dehydration (increased water needs)
Nutrient imbalance (crowding out other macros)