Protein Calculator

Our calculator uses your age, gender, height, weight, activity level, and fitness goal to estimate your optimal daily protein intake. It applies scientifically-backed body weight multipliers to give you a recommended range — along with the calories that protein contributes to your diet.

A common range is 0.8 to 2.2 grams per kilogram of body weight, depending on your activity level and goal. Sedentary adults typically need 0.8g/kg, moderate exercisers need 1.4–1.6g/kg, and those building muscle may need up to 2.0–2.2g/kg. Use the calculator above for your personalized estimate.

It depends on your body weight. A person weighing 70–80 kg doing regular strength training typically needs 112–160g of protein per day for muscle growth. 100g may suffice for lighter individuals or those in a maintenance phase, but heavier or more active people will likely need more.

During a calorie deficit, higher protein intake helps preserve lean muscle mass and supports satiety, reducing the chances of overeating. It also has a higher thermic effect than carbs or fats, meaning your body burns more calories digesting it.

Too little protein can lead to muscle loss, slower recovery, fatigue, and a weakened immune system. Consistently eating far too much — especially without adequate hydration — may stress the kidneys over time. Staying within your recommended range, as shown by this calculator, is the safest approach.

Top high-protein foods include chicken breast (~31g per 100g), eggs (~13g per 100g), paneer or cottage cheese (~18g per 100g), lentils (~9g per 100g cooked), Greek yogurt (~10g per 100g), tuna or salmon (~25–30g per 100g), and whey protein powder (~25g per scoop).

Yes — the calculator gives you an accurate protein target regardless of your diet. However, since many plant-based proteins are incomplete (missing some essential amino acids), vegetarians and vegans may benefit from increasing their target by 10–15% and combining sources like rice with lentils, or chickpeas with quinoa.

Yes. After age 40, the body becomes less efficient at utilizing dietary protein — a phenomenon known as anabolic resistance. Adults over 50 are generally advised to consume 1.2–1.6g/kg of protein per day, higher than younger adults, to help preserve muscle mass and prevent age-related muscle loss.