Protein Intake Calculator
How Much Protein Do You Need Per Day?
Use this protein intake calculator to estimate your daily protein needs based on your body weight, goal, and activity level.
Whether you’re aiming for fat loss, muscle gain, or maintenance, protein plays an important role in recovery, satiety, and body composition.
How to Use the Protein Intake Calculator
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Enter your body weight (US or metric)
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Select your goal (maintenance, fat loss, or muscle gain)
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Choose your activity level
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Click Calculate Protein
You’ll see:
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A recommended daily protein range (grams per day)
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Grams per pound and grams per kilogram
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Context for how to interpret your results
What Does Protein Do?
Protein supports:
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Muscle repair and growth
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Recovery from training
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Feeling full between meals
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Preserving lean mass during weight loss
Unlike carbs and fats, protein is especially important when calories are lower or training intensity is higher.
How Much Protein Per Day Is Recommended?
Protein needs vary depending on your goal:
Maintenance
Often estimated around:
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0.6–0.8 grams per pound
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1.2–1.6 grams per kg
Fat Loss
Often estimated around:
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0.7–1.0 grams per pound
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1.6–2.2 grams per kg
Higher protein during fat loss may help preserve lean mass and improve satiety.
Muscle Gain
Often estimated around:
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0.8–1.1 grams per pound
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1.6–2.4 grams per kg
Training intensity and total calories also matter.
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Why This Calculator Shows a Range
There isn’t one perfect protein number.
Factors that influence protein needs include:
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Training intensity
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Total calorie intake
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Body composition
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Age
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Recovery demands
That’s why this calculator gives you a range, not a rigid target.
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Protein Per Pound vs Protein Per Kilogram
You may see recommendations written in different formats:
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Grams per pound (g/lb) — common in US-based fitness advice
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Grams per kilogram (g/kg) — common in research and international guidelines
This calculator shows both to make it easier to interpret.
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How to Use Your Result
Your protein target works best when:
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Spread across meals
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Paired with consistent training
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Aligned with your calorie goal
If you’re unsure about calories, start here:
👉 Calculate Your TDEE
👉 Plan a Calorie Deficit
FAQ
Is more protein always better?
Not necessarily. Extremely high protein intake doesn’t automatically lead to better results.
Can I eat too little protein?
Low protein intake may make it harder to recover from training or maintain lean mass during fat loss.
Should I use goal weight or current weight?
Most people use current body weight unless advised otherwise by a professional.
Is this calculator accurate?
It provides an estimate based on common sports nutrition ranges. Individual needs vary.
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Disclaimer
This protein intake calculator provides general educational estimates and is not medical or dietary advice. For personalized recommendations, consult a qualified professional.