Protein Requirement Estimator
Calculate daily protein needs based on weight, activity level, and fitness goals.
Protein Requirement Estimator
Calculate daily protein needs based on weight, activity level, and fitness goals.
This calculator is for informational purposes only and does not constitute medical advice. Consult a healthcare professional for personalised guidance.
How This is Calculated
Protein needs estimated by body weight and goal. Sedentary adults: 0.8 g/kg/day (RDA). Weight loss / lean: 1.2–1.6 g/kg/day. Muscle building: 1.6–2.2 g/kg/day. Endurance sport: 1.2–1.4 g/kg/day. Per-meal target = daily protein ÷ number of meals (typically 3–4). Based on ISSN position stand (2017).
Disclaimer: This tool provides estimates for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
How to Use This Calculator
This estimator calculates your recommended daily protein intake based on your weight, activity level, and fitness goal.
- Step 1: Enter your body weight in kilograms.
- Step 2: Select your activity level and fitness goal.
- Step 3: Click "Estimate Protein Needs" to see your target in grams per day and per meal.
Frequently Asked Questions
Protein provides amino acids essential for muscle repair, immune function, enzyme production, and maintaining satiety. Higher intakes support muscle retention during calorie restriction.
For healthy adults, consuming up to 2.2g per kg of bodyweight is generally considered safe. Very high protein diets over extended periods may place strain on the kidneys in those with pre-existing conditions.
Lean meats, fish, eggs, dairy, legumes, tofu, tempeh, and edamame. Aim for a variety of sources to obtain a complete amino acid profile.
