Daily Protein Calculator
Find your optimal daily protein intake based on your body composition, activity level, and fitness goals.
Choose Calculation Method
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About This Method
The Activity-Specific method adjusts protein needs based on your exercise type. Strength training typically requires more protein (1.6-2.0g/kg) to support muscle recovery and growth, while endurance athletes need moderate amounts (1.2-1.6g/kg) to maintain muscle mass and repair exercise-induced damage. When age and sex are provided, the calculation is further refined, accounting for increased needs in older adults and slight variations between males and females.
How to use your protein recommendation
Your result is a daily protein target, not a rule that every meal must hit perfectly. Most people do better by spreading protein across meals and choosing foods that fit their calorie target, appetite, and training schedule.
If your goal is fat loss, protein can help preserve lean mass while you eat fewer calories. If your goal is muscle gain, protein works best alongside enough total calories and progressive strength training.
