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Protein Intake Calculator

Find your optimal daily protein intake based on weight, activity, and goal.

Complete Guide

Overview

Protein is the most important macronutrient for body composition. It builds and repairs muscle tissue, supports immune function, and is the most satiating macronutrient. Getting the right amount is critical whether your goal is weight loss, maintenance, or muscle gain.

How to Use

Enter your body weight.

Select your activity level (determines base protein multiplier).

Select your goal for an additional adjustment.

Click Calculate.

Formula & Calculation

Daily Protein (g) = Body Weight (kg) × (Activity Factor + Goal Factor)
Protein provides 4 kcal per gram.

Example

75kg, Very Active, Muscle Gain → (2.0+0.4)×75 = **180g protein/day**

Benefits of Using This Calculator

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Muscle Building

Provides amino acids needed for muscle protein synthesis.

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Fat Loss

High protein preserves muscle while in a caloric deficit.

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Satiety

Protein is the most filling macronutrient.

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Metabolism Boost

Protein has the highest thermic effect of food (25–30%).

Pro Tips

Distribute protein evenly across 4–5 meals.
Post-workout protein within 2 hours maximizes muscle synthesis.
Leucine-rich sources (meat, eggs, dairy) are best for muscle growth.
Plant-based eaters should combine sources (rice + beans) for complete protein.

In-Depth Guide

Protein Intake Calculator: Find Your Daily Protein Target

Protein is the building block of muscle. But how much do you actually need? Too little and muscle growth stalls. Too much and you are just eating expensive excess calories. This calculator finds your personalised sweet spot based on your weight, activity level, and goal.

The Formula

Daily Protein (g) = Body Weight (kg) × (Activity Factor + Goal Adjustment)

Worked Example — Muscle Building

80 kg, very active (2.0) + muscle gain (+0.4) = 80 × 2.4 = 192g protein/day

Worked Example — Weight Loss

70 kg, moderately active (1.6) + weight loss (+0.2) = 70 × 1.8 = 126g protein/day

Get your target instantly with our Protein Intake Calculator.

Why Getting Protein Right Matters

Muscle preservation. High protein diets preserve significantly more lean mass during caloric deficits.
Satiety. Protein suppresses hunger hormones more effectively than carbs or fat.
Thermic effect. Your body burns 25–30% of protein calories just digesting it — a free metabolic boost.
Recovery. Post-exercise protein within 2 hours enhances muscle repair and growth.

Practical Tips

Spread across 4–5 meals. 30–40g per meal maximises muscle protein synthesis — more effective than consuming it all at once.

Prioritise complete proteins. Meat, fish, eggs, and dairy contain all essential amino acids. Plant-based eaters should combine sources.

Time it around workouts. 20–40g of protein within 2 hours of training maximises recovery and growth.

Final Thoughts

Protein is the one macro most people consistently under-eat. Getting it right is one of the highest-return changes you can make to your diet — for fat loss, muscle gain, or maintenance.

Find your daily protein target with our free Protein Intake Calculator.