Protein Intake Calculator
Calculate your daily protein needs for muscle gain, weight loss or maintenance.
Calculate Daily Protein
Your Recommendation
Enter values and click Calculate to see your personalised protein target.
Protein Intake Calculator – How Much Protein Do You Need Daily?
Protein is the building block of life, playing a crucial role in muscle development, weight management, and overall health. Whether you're an athlete looking to build muscle mass, someone trying to lose weight while preserving lean muscle, or simply maintaining a healthy lifestyle, understanding your daily protein requirement is essential for achieving your fitness goals.
Our protein calculator uses evidence-based formulas to determine your optimal daily protein intake based on your body weight, activity level, and specific goals. From protein for bodybuilding to protein for weight loss, we help you create the perfect protein diet plan tailored to your needs.
Getting adequate protein supports muscle protein synthesis, helps maintain a healthy metabolism, aids in recovery after workouts, and can even help with appetite control during weight loss phases. Let our calculator guide you to the right daily protein requirement for your unique situation.
How this calculator works
We estimate protein by using guideline ranges commonly recommended by nutrition professionals. Recommended ranges (g/kg):
- Maintenance: 0.8–1.2 g/kg
- Weight loss (preserve muscle): 1.2–1.6 g/kg
- Muscle gain: 1.6–2.2 g/kg
Examples
Sample calculations for a 70 kg person:
- Maintenance (~1.0 g/kg): ~70 g/day
- Weight loss (~1.5 g/kg): ~105 g/day
- Muscle gain (~1.8 g/kg): ~126 g/day
Complete Guide to Daily Protein Intake
Best Protein Food Sources
To meet your daily protein requirement, focus on these high-quality protein sources:
- Animal Proteins: Chicken breast, lean beef, fish, eggs, Greek yogurt, cottage cheese
- Plant-Based Options: Lentils, chickpeas, quinoa, tofu, tempeh, hemp seeds
- Protein for Bodybuilding: Whey protein powder, casein protein, lean meats for muscle building
- Weight Loss Proteins: Low-fat fish, egg whites, protein powder for satiety
Vegetarian & Vegan Protein Options
Plant-based eaters can easily meet their protein diet plan goals with these strategies:
- Combine complementary proteins (rice + beans, hummus + whole grain pita)
- Include protein-rich grains like quinoa and amaranth
- Use plant-based protein powders (pea, hemp, soy)
- Focus on legumes, nuts, and seeds throughout the day
Protein Timing & Distribution
Optimize your protein for weight loss and muscle gain with proper timing:
- Post-Workout: 20-30g within 2 hours for muscle recovery
- Breakfast: Start with 25-30g to kickstart metabolism
- Throughout Day: Spread intake evenly across 3-4 meals
- Before Bed: Casein or slow-digesting proteins for overnight recovery
Common Protein Mistakes to Avoid
- Consuming all daily protein in one meal instead of spreading it out
- Relying solely on protein supplements instead of whole foods
- Not adjusting protein intake based on training intensity
- Ignoring protein quality - focus on complete amino acid profiles
- Underestimating protein needs during weight loss phases
Frequently Asked Questions
How much protein should I eat daily?
It depends on your weight, activity, and goal. Use the calculator for a personalised estimate.
Can vegetarians meet protein needs?
Yes — combine legumes, dairy, eggs and nuts. Consider slightly larger portions or more frequent meals.
Is too much protein harmful?
Moderately higher protein intakes are usually safe for healthy people. If you have kidney disease or other conditions, consult a professional.