Protein Intake Calculator
Estimate your daily protein needs based on weight, gender, and activity level.
Protein Intake Calculator – Find Your Daily Protein Needs
What is a Protein Intake Calculator?
A protein intake calculator helps you determine how much protein your body needs each day based on your weight, activity level, and fitness goal. Protein is essential for building and repairing muscle, supporting metabolism, and maintaining overall health.
Why is Protein Important?
- 💪 Builds and repairs muscles after exercise
- ⚡ Boosts metabolism and supports fat loss
- 🥗 Keeps you fuller for longer and reduces cravings
- 🩸 Supports immune system and hormone balance
How Does the Protein Calculator Work?
The calculator uses your body weight, activity level, and fitness goal (maintenance, fat loss, or muscle gain) to estimate your daily protein requirement. It applies scientifically backed protein intake ranges:
- General Health: 0.8 – 1.0 g per kg of body weight
- Active Lifestyle: 1.2 – 1.6 g per kg
- Muscle Gain / Strength Training: 1.6 – 2.2 g per kg
- Fat Loss (with exercise): 2.0 – 2.4 g per kg
Recommended Protein Sources
- 🍗 Lean meats (chicken, turkey, fish)
- 🥚 Eggs and low-fat dairy
- 🌱 Plant proteins (tofu, lentils, beans, quinoa)
- 🥤 Protein powders (whey, casein, or plant-based)