How much protein do I need per day?

The general recommendation is 0.8g per kg for sedentary adults. Active individuals need 1.2-1.7g per kg, and those aiming for muscle gain may need 1.6-2.2g per kg of body weight.

Does protein help with weight loss?

Yes, protein helps preserve lean muscle during calorie restriction, increases satiety (feeling full), and has a higher thermic effect of food—meaning your body burns more calories digesting protein compared to carbs or fat.

Can I eat too much protein?

For healthy adults, intakes up to 2.2g per kg per day are generally safe. However, those with kidney disease should consult a doctor before increasing protein intake significantly.

Protein Intake Calculator — Free Online Daily Protein Needs Calculator

Your Details

Your Protein Requirements

Body Weight 0 kg

Protein per kg 0 g/kg

Daily Protein Intake 0 g/day

Per Meal (3 meals) 0 g

Per Meal (4 meals) 0 g

Protein Calories 0 kcal

Why Is Protein Important?

Protein is one of the three macronutrients (along with carbohydrates and fat) and is essential for building and repairing muscle tissue, producing enzymes and hormones, supporting immune function, and maintaining healthy skin, hair, and nails.

Your daily protein need depends on your body weight, how active you are, and your fitness goals. This calculator provides personalized recommendations based on evidence-based guidelines.

How Protein Needs Are Calculated

Daily Protein = Body Weight (kg) × Protein Factor (g/kg)

Protein Factors by Activity + Goal:

Sedentary, Maintain: 0.8 g/kg
Lightly Active, Maintain: 1.0 g/kg
Moderately Active, Maintain: 1.2 g/kg
Very Active, Maintain: 1.4 g/kg
Athlete, Maintain: 1.6 g/kg
Fat Loss / Cut: +0.3 g/kg (extra to preserve muscle)
Muscle Gain / Bulk: +0.4 g/kg (extra for muscle synthesis)

Protein Calories: Protein × 4 kcal/g

Good Sources of Protein

Chicken Breast: ~31g protein per 100g
Eggs: ~6g protein per large egg
Greek Yogurt: ~10g protein per 100g
Lentils (Cooked): ~9g protein per 100g
Paneer: ~18g protein per 100g
Whey Protein: ~24g protein per scoop (30g)
Fish (Salmon): ~20g protein per 100g
Tofu: ~8g protein per 100g

Tips for Meeting Protein Goals

Spread It Out: Distribute protein evenly across 3–4 meals for optimal muscle protein synthesis.
Prioritize Whole Foods: Get most of your protein from whole food sources before relying on supplements.
Post-Workout: Consuming 20–40g of protein within 2 hours of exercise supports muscle recovery.
Pair with Carbs: Combining protein with carbohydrates after exercise enhances recovery.
Stay Consistent: Meeting your daily protein target consistently is more important than exact meal timing.

Find a Calculator

Browse All Calculators →