Protein Need Calculator
Calculate your daily protein requirements based on your weight, activity level, and fitness goals.
Your data stays in your browser. We do not store, collect, or transmit any information you enter.
Daily Protein Recommendation
Daily Protein Needs depend on your body weight, activity level, and goals.
Daily Protein (g) = Weight (kg) × Multiplier
Protein multipliers by activity and goal:
- Sedentary: 0.8 g/kg (minimum RDA)
- Lightly active: 1.0 g/kg
- Moderately active: 1.2 g/kg
- Very active / muscle building: 1.6–2.2 g/kg
- Weight loss (preserve muscle): 1.6–2.4 g/kg
Weight units:
- If using lbs, the calculator converts to kg by dividing by 2.205
- If using kg, the weight is used directly
Good protein sources:
- Chicken breast: ~31g per 100g
- Greek yogurt: ~10g per 100g
- Eggs: ~6g per egg
- Lentils: ~9g per 100g cooked