Protein Calculator
Find your optimal daily protein intake based on your body, goals, and activity level. Personalized recommendations backed by sports science research.
0 g protein/day
Based on 1.2g per kg of body weight
Per-Meal Breakdown
Breakfast 0g
Lunch 0g
Dinner 0g
How This Calculator Works
This calculator uses evidence-based protein multipliers adjusted for your specific situation:
- Weight Loss: Higher protein (1.2-1.6g/kg) preserves muscle while in a calorie deficit
- Maintenance: Moderate protein (1.0-1.2g/kg) supports everyday health and recovery
- Muscle Building: Elevated protein (1.6-2.2g/kg) maximizes muscle protein synthesis
Activity level and age fine-tune these recommendations. Active individuals need more protein for recovery, while adults over 65 benefit from slightly higher intake to maintain muscle mass.
Want to learn more about protein science?
Explore The Protein Atlas