Protein Calculator
Enter your weight and activity level to estimate how much protein you need each day. Works in metric or imperial units.
← Back to all toolsWant a full macro split? →Activity level
Enter your weight and activity level to see your daily protein target.
Why does protein matter?
Protein builds muscle, skin, enzymes and hormones — it is essential for repairing tissue, keeping muscle and supporting immunity.
Protein needs scale with weight and activity: sedentary people need less, while people who train or cut need more.
How we calculate it
We multiply your weight by a grams-per-kg factor based on your activity level:
| Item | Calculation |
|---|---|
| Sedentary | 0.8 – 1.0 g/kg |
| Lightly active | 1.0 – 1.2 g/kg |
| Moderately active | 1.2 – 1.6 g/kg |
| Very active | 1.6 – 2.0 g/kg |
| Extra active | 1.8 – 2.2 g/kg |
Keep in mind
This is a general reference. Needs can differ for:
- Athletes and people building muscle (usually higher)
- People with kidney disease (follow medical advice)
- Pregnancy and breastfeeding
- Older adults (may need more protein)
Frequently asked questions
How much protein do I need per day?
Most adults need roughly 0.8–2.2 g per kg of body weight depending on activity. This calculator gives a recommendation and range from your weight and activity.
Is too much protein harmful?
For healthy adults, higher protein intake is generally safe. But people with kidney disease should follow medical advice rather than adding protein.
Do I need more protein when cutting?
Yes. In a calorie deficit, higher protein helps preserve muscle and increases satiety — 1.6–2.2 g/kg is a common target while cutting.
How do vegetarians get enough protein?
Beans, tofu, nuts, seeds and whole grains are all good plant protein sources; combining them meets your needs.
Does this calculator store my data?
No. All calculations run locally in your browser and nothing is uploaded or saved.