Calculate your ideal daily protein intake based on weight, activity and goal.
A Protein Intake Calculator determines how much dietary protein you need daily based on body weight, activity level and fitness goal. Protein is the most important macronutrient for muscle repair, immune function, enzyme production and satiety.
| Goal | Protein (g/kg) | For 70kg person |
|---|---|---|
| Maintenance | 0.8–1.2 | 56–84g |
| Fat Loss | 1.2–1.6 | 84–112g |
| Muscle Gain | 1.8–2.2 | 126–154g |
Protein adequacy is as important as overall body composition. Insufficient protein accelerates muscle loss (sarcopenia) as you age, which raises your fat-to-lean ratio and worsens your health metrics including Ponderal Index.
Enter your weight, select activity level and goal. The result shows daily protein in grams, g/kg ratio, per-meal target and top food sources.
Protein needs vary by kidney health, age and genetics. People with kidney disease should consult a doctor before high-protein diets.