Complete Guide: How Much Protein Do You Need Daily?
Protein needs vary a lot depending on your body weight and how active you are. This protein intake calculator uses evidence-based gram-per-kilogram targets — from the sedentary RDA up to ranges used by strength athletes — to give you a personalized daily protein target in seconds. It works well as a protein intake calculator for weight loss, muscle gain, or general health, since the target adjusts automatically to your goal.
💡 The Formula
Daily protein (g) = body weight (kg) × activity factor. The RDA minimum is 0.8 g/kg, but research on strength training and muscle retention generally supports 1.6–2.2 g/kg for people actively building or preserving muscle.
Why Protein Intake Matters
- Muscle repair & growth: Protein supplies the amino acids needed to rebuild muscle tissue after training.
- Satiety: Higher protein intake helps you feel fuller, which supports fat-loss goals.
- Preserves lean mass in a deficit: Adequate protein helps protect muscle when eating fewer calories.
- 100% Free & Private: Runs entirely in your browser, no signup required.
Protein Targets by Activity Level
| Activity Level | Grams per kg Bodyweight | Who It's For |
|---|---|---|
| Sedentary | 0.8 g/kg | RDA minimum, little to no exercise |
| Moderately Active | 1.0–1.2 g/kg | Regular light exercise, general health |
| Strength Training | 1.6 g/kg | Regular resistance training, maintaining muscle |
| Muscle Building / Athlete | 2.2 g/kg | Intense training, active muscle gain phase |
Step-by-Step Instructions
- Enter your current body weight and choose kg or lb.
- Select the activity/goal level that best matches your training.
- Click ⚡ Calculate Protein Intake to see your daily target.
- Check the per-meal breakdown to help plan 4 balanced meals.
- Use 📋 Copy Summary to save your results or 🔗 Share to send this calculator to someone else.