Daily Protein Calculator
HealthHow much protein you need per day.
Endurance athletes need 1.2–1.6 g/kg; strength athletes 1.6–2.2 g/kg.
Protein is essential for building and repairing tissue, and your daily need depends on body weight, activity level, and fitness goal. Sedentary adults need about 0.8 g/kg to maintain health, while active individuals and athletes benefit from 1.2–2.2 g/kg depending on training intensity and whether the goal is to maintain, build muscle, or lose fat. Spreading protein across meals improves absorption and supports muscle protein synthesis throughout the day.
How to use Daily Protein Calculator
- 1Open the Daily Protein Calculator calculator above.
- 2Enter your values into the input fields.
- 3Read the result shown instantly.
Formula
Protein (g) = weight(kg) × factor
Example
70 kg, active, build muscle → 112 g/day.
FAQs
What is Daily Protein Calculator؟
How much protein you need per day.
Is Daily Protein Calculator free to use?
Yes — it is 100% free, runs entirely in your browser, and needs no sign-up.
Does Daily Protein Calculator work on mobile?
Yes, it is fully responsive and works on phones, tablets, and desktops.
