Protein Calculator
Calculate your recommended daily protein intake in grams based on body weight and training goal.
- Sedentary Baseline (0.8 g/kg)58 g
- Your Target87 g
Your goal calls for about 29g more protein per day than the minimum sedentary baseline.
About the Protein Calculator
Protein needs scale with body weight rather than total calories, so this calculator asks for your weight and a goal — sedentary, generally active, building muscle, or serious athletic training — and multiplies by a gram-per-kilogram factor appropriate to that goal.
The factors used here (0.8 to 2.2 g/kg) span a wide research-backed range, but individual needs still vary with training volume, age, and how much muscle you're carrying — this is a reasonable starting target, not a number your body strictly requires down to the gram.
People use it to set a daily protein target for tracking apps, to check whether a diet plan's protein number matches their actual goal, or to see how much a 'muscle building' target differs from the bare minimum most bodies need to function.
Body weight is exactly the kind of number people don't love typing into random sites — this one runs the whole calculation locally, with nothing saved or transmitted.
Frequently asked questions
How much protein do I need per day?
It depends heavily on your goal — sedentary adults often do fine around 0.8 g/kg of body weight, while people building muscle or training seriously typically benefit from more, up to roughly 1.6-2.2 g/kg according to common sports-nutrition guidance.
Is more protein always better for building muscle?
No — protein needs plateau; intake well beyond roughly 2.2 g/kg generally doesn't add extra muscle-building benefit and just displaces calories that could go toward carbs or fat.
Why does the calculator use body weight instead of total calories?
Protein requirements track lean body mass and activity level more closely than they track total calorie intake, which is why grams-per-kilogram of body weight is the standard way nutrition guidance expresses protein targets.
What's the difference between the 'active' and 'muscle building' goals here?
The 'active' factor (1.2 g/kg) reflects general fitness and everyday activity, while 'muscle building' (1.8 g/kg) reflects the higher intake commonly recommended to support resistance training and hypertrophy specifically.
Does this protein target include protein from all food sources?
Yes — the gram target represents total daily protein intake, so it's meant to be compared against your combined intake from meals, snacks, and any supplements, not any single source alone.
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