Protein Intake Calculator
Calculate your optimal daily protein intake based on body weight and fitness goals
Muscle gain range: 1.6–2.2 g/kg per day. Supports muscle protein synthesis and training recovery.
Protein Intake Guidelines
| Goal | g/kg per day | Notes |
|---|---|---|
| Sedentary (RDA) | 0.8 | Minimum to prevent deficiency |
| Active / Maintenance | 1.2–1.6 | Supports regular exercise & recovery |
| Muscle Gain | 1.6–2.2 | Maximizes muscle protein synthesis |
| Weight Loss (Cut) | 1.6–2.4 | Preserves lean mass during a deficit |
About This Tool
This protein intake calculator determines your optimal daily protein target based on body weight and fitness goals. It uses evidence-based ranges from sports nutrition research to provide personalized recommendations.
The calculator supports three fitness goals:
- Maintenance — 0.8–1.6 g/kg. The lower end meets minimum RDA needs for sedentary adults; the upper end supports active individuals with regular exercise.
- Muscle Gain — 1.6–2.2 g/kg. Research shows this range maximizes muscle protein synthesis when combined with progressive resistance training.
- Weight Loss — 1.6–2.4 g/kg. Higher protein preserves lean muscle mass during a calorie deficit while increasing satiety and the thermic effect of food.
For a complete nutrition breakdown with carbs and fats, check our Macronutrient Calculator. Estimate your daily energy requirements with the Daily Calorie Needs Calculator and track exercise expenditure using the Calories Burned Calculator. For body composition context, try our Body Fat Percentage Calculator.
All processing happens entirely in your browser — no personal data is sent to any server.