Calculate your daily protein intake needs based on your body weight, activity level, and fitness goals. Get a recommended range for muscle gain, weight loss, or maintenance based on evidence-based guidelines.
| Goal | g per kg body weight | g per lb |
|---|---|---|
| Sedentary (RDA minimum) | 0.8 g/kg | 0.36 g/lb |
| Maintenance / general health | 1.0–1.2 g/kg | 0.45–0.55 g/lb |
| Weight loss + muscle preserve | 1.6–2.2 g/kg | 0.73–1.0 g/lb |
| Muscle building | 1.6–2.2 g/kg | 0.73–1.0 g/lb |
| Endurance athletes | 1.2–1.6 g/kg | 0.55–0.73 g/lb |
| Strength/power athletes | 1.6–2.4 g/kg | 0.73–1.1 g/lb |
This free protein calculator helps you get accurate results instantly without needing to work through the math manually. Whether you need a quick estimate or a precise figure, having a reliable tool on hand saves time and reduces errors compared to manual calculation.
Small errors in math calculations can compound into significant problems. A 1% miscalculation in a budget or measurement can translate to hundreds or thousands of dollars in wasted resources, or result in having to redo work entirely. This calculator uses the standard formulas and methods to give you reliable results you can trust.
Is this calculator free? Yes — completely free with no account, login, or payment required. Use it as many times as you need.
How accurate are the results? This calculator uses the standard formulas for protein calculations. Results are accurate for typical use cases. For specialized or high-stakes applications, consult a professional.
Does it work on mobile? Yes. This calculator is fully responsive and works on smartphones, tablets, and desktops.