Daily Protein Intake Calculator

Protein is essential for muscle repair, immune function, enzyme production, hormone synthesis, and nearly every biological process in the human body. The optimal daily protein intake varies significantly based on how active you are. Sedentary individuals can meet their needs at around 0.8 g per kg of body weight, while athletes in heavy training may require up to 2.2 g per kg. This calculator uses research-backed multipliers for each activity level to give you a personalised daily protein target in grams. Spreading your intake across three to five meals throughout the day is generally more effective for muscle protein synthesis than consuming most of your protein in a single sitting, regardless of your total daily target. Meeting your protein goal consistently is particularly important during calorie deficits, when the body is at greater risk of catabolising muscle tissue for energy, and during periods of intense training, when demand for amino acids to repair and rebuild muscle fibres is at its highest.

The calculator multiplies your body weight in kilograms by a protein factor (grams per kilogram) that scales with your selected activity level. The factors used are 0.8 g/kg for sedentary individuals, 1.1 g/kg for lightly active, 1.4 g/kg for moderately active, 1.8 g/kg for very active, and 2.2 g/kg for athletes in heavy training. These values are grounded in the WHO's Recommended Dietary Allowance at the low end and sports nutrition research guidelines — including the International Society of Sports Nutrition position stand — at the high end. The output rounds to the nearest gram for practical daily tracking. If you train your body weight in pounds, divide by 2.205 first to get kilograms before entering the value.