Food & nutrition calculators
Protein calculator
Estimate your daily protein needs based on body weight and activity level. Enter your weight and choose a goal.
Runs in your browser with no account and no stored data
How it works
Enter your body weight in kilograms and select your activity level and goal. The tool applies a standard protein multiplier to give a daily gram target.
Daily protein (g) = body weight (kg) × protein factor. Factors: sedentary 0.8, moderate 1.2, active 1.6, very active 2.0.
75 kg person with moderate activity → 75 × 1.2 = 90 g of protein per day.
Planning a high-protein diet, checking whether you are getting enough protein during weight loss, or building a meal plan around fitness goals.
What do you want to do next?
Check your water needs next or use the BMI calculator for a quick health overview.
FAQ
Is this calculator medical advice?+
No. This gives a general estimate based on widely used guidelines. For personalised nutrition guidance, speak to a registered dietitian or your doctor.
Why does protein need vary by activity?+
Muscle tissue breaks down during exercise and needs protein to repair and rebuild. More active people typically need more protein per kilogram of body weight.
How do I meet my protein target each day?+
Spread protein intake across meals. Good sources include eggs, meat, fish, dairy, legumes, and tofu. Around 25 to 40 grams per meal is a practical range for most people.
What if I am trying to lose weight?+
Higher protein intake can help preserve muscle during weight loss. The estimate for weight loss goals in this calculator reflects that.