Protein Intake Calculator
Find your evidence-informed daily protein target based on your weight, goal, and activity level.
Protein Profile
Based on evidence-informed protein ranges per kg body weight.
Enter your weight to see your recommended daily protein intake.
What your result means
This gives a daily protein target to support your goal, whether muscle, fat loss or maintenance.
Good to know
Needs rise with training and age; kidney conditions require medical guidance on protein.
A number is a starting point, not a plan. Discuss your result with a doctor
Calculate your optimal daily protein intake for muscle gain, fat loss, or maintenance. Supports better recovery, strength, and body composition goals.
How this is calculated
Recommended ranges (g per kg body weight):
Fat Loss: 1.6–2.0 · Muscle Gain: 1.8–2.2 · Maintenance: 1.2–1.6 · Athlete: 2.0–2.4
Active individuals may benefit from the upper end of their range.
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Need a personalized plan?
Your calculator result is a starting point. Get a doctor-guided plan tailored to your medical history.
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