Protein Calculator
Calculate your daily protein requirements based on body weight, activity level, and fitness goals.
About this tool
Find out exactly how much protein you should eat per day based on your weight, activity level, and goals. Includes per-meal breakdown and high-protein food list.
How to use it
Quick steps to get the most out of this utility.
- 1
Enter your body weight
Choose metric or imperial and type in your current body weight.
- 2
Select your activity level
Pick from 6 activity options — from sedentary to extreme athlete — to set your base protein multiplier.
- 3
Choose your goal
Select Maintain, Fat Loss, or Muscle Gain to adjust your protein target above the activity base.
Why protein matters
Protein is essential for building and repairing muscle, producing enzymes and hormones, and supporting immune function. The Institute of Medicine recommends adults consume 0.8g of protein per kg of body weight daily, but this baseline is designed for sedentary individuals. Active people, especially those doing strength or endurance training, need substantially more.
Spreading protein evenly across 3–5 meals maximizes muscle protein synthesis. Research suggests consuming 25–40g per meal is optimal for most people. Whey protein, chicken, fish, eggs, Greek yogurt, and legumes are excellent sources to help you hit your daily target.
Frequently asked questions
How much protein should I eat per day?+
Protein needs depend on your body weight, activity level, and goals. The general ranges from 0.8g/kg (sedentary) up to 2.0g/kg (extreme athletic training). This calculator adjusts for all three factors.
What is the best protein intake for muscle gain?+
For muscle gain, aim for 1.6–2.0g of protein per kg of body weight. This calculator uses 1.6g/kg base for strength training plus an additional 0.3g/kg goal adjustment when you select "Muscle Gain".
How much protein do I need for fat loss?+
During fat loss, higher protein intake (1.6–2.0g/kg) helps preserve lean muscle mass while creating a calorie deficit. This calculator adds 0.3g/kg above your activity base when you select "Fat Loss".
How should I distribute protein across meals?+
Aim for 25–40g of protein per meal, spaced evenly across 3–5 meals. This calculator shows protein per meal assuming 4 meals. Distributing protein evenly throughout the day maximizes muscle protein synthesis.
Is too much protein bad for you?+
For most healthy individuals, up to 2g of protein per kg of body weight is safe. Very high intakes (above 3g/kg) may strain kidneys in susceptible individuals. Consult a healthcare provider if you have kidney disease.
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