Protein Intake Calculator – Daily Protein Requirement

Find out how much protein you need per day based on your body weight and goals. Perfect for muscle gain, fat loss, and fitness.

Protein Intake Calculator | Vitaroxi
Vitaroxi — Nutrition & Fitness Calculator
Protein Intake Calculator
Optimize your daily protein based on body weight, activity & goals — backed by sports science.
1
Your Profile
Male
Female
yrs
Enter a valid age (10–110).
Enter a valid weight.
Please select your activity level.
General health
Fat loss
Muscle gain
Athletic perf.
Please select a fitness goal.
2
Calculation Options
g / kg
Show advanced options
Activity-Adjusted  — current default
ISSN / Morton (2018)  — most cited in research
Activity-Adjusted: Multiplies a goal-specific factor by your activity level. More granular, accounts for how active you are day-to-day. Used by many fitness apps and coaches.
%

Lean Body Mass = Weight × (1 − Body Fat%). When provided, fat loss calculations use LBM instead of total weight.

3 meals
4 meals
5 meals
6 meals
✓
Your Results
Daily Protein Target
—
grams per day
Range: —
Per kg Body Weight
—
g/kg · total weight
Calories from Protein
—
kcal · at 4 kcal/g
Protein per Meal
—
g · based on 4 meals
Min
—
Target
—
Max
—
Why protein matters: Protein is essential for muscle repair, enzyme production, immune function, and overall body maintenance. Athletes and those targeting fat loss or muscle gain require more protein than the general population.
Recommendations based on ISSN Position Stand & ACSM/AND/DC Joint Statement guidelines.
This tool is for informational purposes only. Consult a registered dietitian or physician before making significant dietary changes.
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Why Protein Is Important

Protein is essential for many biological processes in the body. It is made up of amino acids that are necessary for building and repairing tissues.

Key roles of protein include:

  • Supporting muscle growth and repair
  • Producing enzymes and hormones
  • Maintaining healthy skin, hair, and nails
  • Supporting immune function
  • Helping with satiety and weight management

Adequate protein intake is particularly important for individuals who exercise regularly, follow weight-loss diets, or aim to increase muscle mass.

How Much Protein Do You Need Per Day?

Protein requirements vary depending on several factors such as body weight, activity level, and fitness goals.

The most common way to estimate daily protein intake is using grams of protein per kilogram of body weight (g/kg).

General Protein Intake Guidelines

Activity Level or GoalRecommended Protein Intake
Sedentary adults0.8 g/kg body weight
Light activity1.0 – 1.2 g/kg
Moderate exercise1.2 – 1.6 g/kg
Strength training1.6 – 2.2 g/kg
Muscle gain1.6 – 2.2 g/kg
Fat loss1.8 – 2.4 g/kg
Endurance athletes1.4 – 1.8 g/kg

For example:

If a person weighs 70 kg and requires 1.6 g of protein per kg, the daily protein intake would be:

70 × 1.6 = 112 grams of protein per day

How the Protein Intake Calculator Works

This calculator estimates your recommended protein intake using the following steps:

  • Determine your body weight
  • Select your activity level or fitness goal
  • Apply the appropriate protein factor (g/kg)
  • Calculate the recommended daily protein intake

The result provides an estimate of how many grams of protein you should consume per day.

Protein Intake for Different Goals

Protein for Muscle Gain

Individuals who want to build muscle usually require higher protein intake. Consuming around 1.6–2.2 g of protein per kg of body weight helps support muscle protein synthesis and recovery from strength training.

Protein for Weight Loss

Higher protein intake can help preserve lean muscle mass during weight loss and improve satiety. Many weight-loss diets recommend 1.8–2.4 g/kg of protein.

Protein for General Health

For individuals with low activity levels, the minimum recommended intake is about 0.8 g/kg of body weight, which is the general dietary recommendation for adults.

Daily Protein Requirement

Protein Per Meal

Distributing protein evenly throughout the day may improve muscle protein synthesis and overall nutrient utilization.

For example:

If your daily protein requirement is 120 grams, you could divide it across meals like this:

  • Breakfast: 30 g
  • Lunch: 30 g
  • Dinner: 30 g
  • Snack or post-workout meal: 30 g

Consuming 20–40 grams of protein per meal is often recommended for optimal muscle maintenance and growth.

Best Sources of Protein

Animal Protein Sources

  • Eggs
  • Chicken breast
  • Fish
  • Lean meat
  • Milk and dairy products
  • Greek yogurt

Plant Protein Sources

  • Lentils
  • Chickpeas
  • Beans
  • Tofu and tempeh
  • Nuts and seeds
  • Whole grains

A balanced diet can include a variety of protein sources to meet daily requirements.

Factors That Affect Protein Needs

Protein requirements may vary based on:

  • Body weight
  • Physical activity level
  • Age
  • Muscle mass
  • Health conditions
  • Fitness goals

Athletes and highly active individuals usually require higher protein intake compared to sedentary individuals.

Frequently Asked Questions(FAQs)

How much protein should I eat per day?

Most adults need around 0.8–1.6 grams of protein per kilogram of body weight, depending on activity level and health goals.

For healthy individuals, moderate increases in protein intake are generally safe. However, extremely high protein intake may not provide additional benefits and could stress the kidneys in individuals with certain medical conditions.

Yes. Protein can increase feelings of fullness, help preserve lean muscle mass, and support metabolic health during weight loss.

Yes. Athletes and individuals who perform strength training or endurance exercise often require 1.4–2.2 g/kg of protein to support recovery and performance.

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