Protein Requirement (Protein) Calculator
Enter your weight, activity, and goal (maintain / build muscle / cut fat) to calculate your daily recommended protein in grams.
Input Data
Results
At a glance:Enter your weight, activity, and goal (maintain / build muscle / cut fat) to calculate your daily recommended protein in grams.
Formula
Daily protein (g) = weight (kg) × per-kg factor (0.8–2.0).
Protein calories = protein × 4 kcal/g.
How to Use
- Enter your weight in kg.
- Pick your goal (maintain / build muscle / cut fat / endurance).
- The calculator returns daily protein and the per-kg factor used.
FAQ
Why do the factors vary so much?
Protein is the raw material for muscle repair. The greater the training stimulus (bulking, or cutting while preserving muscle), the higher the need; pure endurance sits mid-range; sedentary adults keep a minimum of 0.8 g/kg to avoid loss.
Why 2.0 g/kg when cutting?
In a calorie deficit the body easily loses muscle; raising protein (1.8–2.2 g/kg) preserves lean mass and metabolism. That is also the common upper limit advised during a cut.
Is too much protein harmful?
Healthy kidneys usually metabolise high protein (studies up to 2.5–3 g/kg mostly show no harm). But very high intake crowds out other nutrients and its satiety can cause under-eating. Kidney patients should restrict protein and follow medical advice.
Is plant protein enough?
Yes, but plant proteins often lack some essential amino acids (except soy and quinoa, which are more complete). Diversify sources (beans, brown rice, nuts) to complement, and consider amino acid scoring if needed.
All at once or spread out?
Studies show 20–40 g of quality protein per meal best stimulates synthesis; spreading across 3–4 meals beats one large sitting. This tool gives the daily total — distribute it yourself.
How is it different from the macronutrient calculator?
The macros calculator splits the three nutrients by the ratios you set; this tool focuses on protein, giving a g/kg target by goal and converting to calories. They pair well: fix protein first, then adjust fat and carb ratios.
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References
Content review: Calculatorism Science Team. Results are for reference only; please refer to the relevant authorities for the official figures.