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 simplified grams-per-kilogram factor for generally healthy adults and gives a daily gram target.
Daily protein (g) = body weight (kg) × protein factor. Baseline factor: sedentary 0.8, moderate 1.2, active 1.6, very active 2.0. Goal adjustment: maintenance +0.0, weight loss +0.2, muscle gain +0.3.
75 kg person with moderate activity and maintenance goal → 75 × 1.2 = 90 g per day. The same person with a muscle-gain goal uses 1.5 g/kg and lands at about 113 g/day.
Planning a higher-protein diet, checking whether you are roughly in range during weight loss, or building a meal plan around training goals. It is an estimate, not a clinical nutrition recommendation.
Assumptions and sources
This calculator is an educational estimate for generally healthy adults. It uses a baseline close to EFSA's adult reference intake and higher factors for more active goals.
It does not account for pregnancy, breastfeeding, children, illness, kidney conditions, or clinician-directed nutrition plans. All calculations run locally in your browser.
EFSA protein reference intake · ISSN position stand on protein and exercise
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.
Which assumptions sit behind the calculation?+
The baseline starts around 0.8 g/kg for sedentary adults, then steps up for activity and adds a small extra bump for weight-loss or muscle-gain goals. It is a simplified planning model for generally healthy adults.
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.
Who should not rely on this estimate alone?+
Children, pregnant people, people with kidney disease, people recovering from illness, or anyone on a clinician-directed diet should get personalised advice rather than relying on a general calculator.