Protein Needs Calculator | Fitness Calculator

Calculate your optimal daily protein intake based on body weight and activity level.

Measurement System:

Body Weight

lbs

Activity Level & Goals

Sedentary / General Health

Minimal exercise, maintaining general health. Office job, light daily activity.

0.5 g per lb (1.1 g per kg)

Moderately Active / Weight Loss

Regular exercise 3-4x/week, or actively losing weight while preserving muscle.

0.7 g per lb (1.5 g per kg)

Active / Muscle Maintenance

Consistent strength training 4-5x/week, maintaining muscle mass.

0.8 g per lb (1.8 g per kg)

Very Active / Muscle Building

Intense training 5-6x/week, actively building muscle mass.

1.0 g per lb (2.2 g per kg)

Athlete / Elite Performance

Competitive athlete, extreme training volume, or recovering from injury.

1.2 g per lb (2.6 g per kg)

Your Daily Protein Target

144 grams/day

Per Meal (3 meals)

grams per meal

Per Meal (4 meals)

grams per meal

Per Meal (5 meals)

grams per meal

Calories from Protein

576

cal (4 cal per gram)

Understanding Your Protein Needs

Why protein matters: Protein is essential for building and repairing muscle, maintaining healthy bones, supporting immune function, and keeping you feeling full longer.

Chicken breast: ~31g protein per 100g (3.5 oz)
Eggs: ~6g protein per large egg
Greek yogurt: ~10g protein per 100g
Whey protein: ~25g protein per scoop
Lean beef: ~26g protein per 100g