Protein Intake Calculator – How Much Protein Do You Need?
Not sure how much protein you should eat? Use this calculator to find your daily protein needs based on your body weight, activity level, and goal—whether that's fat loss, muscle gain, or maintenance.
How Protein Needs Are Calculated
Our calculator uses scientifically-backed protein recommendations based on your body weight, activity level, and fitness goals:
- Base calculation: Your weight × activity level multiplier
- Goal adjustment: Adjusted based on whether you want to maintain, lose fat, or gain muscle
Research suggests that active individuals need more protein than sedentary people. Higher protein intake helps preserve lean muscle mass during weight loss and supports muscle growth during training.
Why protein matters: Protein is essential for muscle repair, immune function, enzyme production, and hormone regulation. It also increases satiety, helping you feel fuller for longer.
Ready to optimize your nutrition?
Get a complete 7-day plan with our reset guide, including protein-rich meal ideas.