Protein Intake Calculator
Estimate your daily protein needs based on body weight and activity level.
Recommended daily protein
Details
How the Calculation Works
This calculator estimates your daily protein target by multiplying your body weight in kilograms by a grams-per-kilogram factor that reflects your activity level or fitness goal. Pounds are converted to kilograms first (1 lb = 0.453592 kg).
- weight_kg = weight_lb × 0.453592
- protein_g = weight_kg × g_per_kg
Protein Targets by Goal
Different goals call for different amounts of protein. These are the grams-per-kilogram factors used by this calculator:
- Sedentary: 0.8 g/kg — the basic recommended dietary allowance for adults.
- Recreational / Active: 1.2 g/kg — for those who exercise regularly.
- Endurance training: 1.4 g/kg — for runners, cyclists and other endurance athletes.
- Strength training / Muscle gain: 1.8 g/kg — to support muscle growth.
- Fat loss (preserve muscle): 2.0 g/kg — higher protein helps retain muscle in a calorie deficit.
Note: These targets are general estimates for healthy adults and are not a substitute for personalized advice. Individual needs vary with age, sex, body composition, kidney health and training status. Consult a registered dietitian or physician before making major dietary changes.