Protein Intake Calculator
Calculate your optimal daily protein intake based on weight, activity level, and fitness goals.
Your Information
Unit
Body Weight
lb
Body Fat % (optional)
%
Activity Level
Goal
Your Daily Protein Needs
Recommended Daily Protein
—
g/day
Minimum
—
per day
Maximum
—
per day
Per Meal (4 meals)
—
per meal
Per lb Body Weight
—
g/lb
Why Protein Matters
Protein is essential for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function. It’s the most satiating macronutrient, helping control hunger during dieting.
Your body cannot store excess protein like it stores fat, so consistent daily intake is important for optimal results.
Protein Guidelines by Activity
| Activity Level | g per lb | g per kg |
|---|---|---|
| Sedentary | 0.36-0.45 | 0.8-1.0 |
| Light Activity | 0.45-0.55 | 1.0-1.2 |
| Moderate | 0.55-0.73 | 1.2-1.6 |
| Active | 0.64-0.82 | 1.4-1.8 |
| Athlete | 0.73-1.0 | 1.6-2.2 |
Tips for Meeting Protein Goals
- Spread it out: Aim for 25-40g protein per meal to maximize muscle protein synthesis.
- Prioritize complete proteins: Eggs, meat, fish, dairy, and soy contain all essential amino acids.
- Post-workout: Consume 20-40g protein within 2 hours after training for optimal recovery.
- Use supplements wisely: Whey, casein, or plant protein powders are convenient but not necessary if you hit goals with food.
Important Considerations
- Kidney health: High protein is safe for healthy individuals. Those with kidney disease should consult a doctor.
- Body fat %: If you’re overweight, using lean body mass gives more accurate recommendations.
- Age factor: Older adults (50+) may benefit from higher protein intake to prevent muscle loss.
- Quality matters: Focus on whole food sources over processed options when possible.