Protein Calculator

Protein helps maintain muscle, support metabolism, and fuel recovery, whether you’re looking to lose fat, maintain your weight, or build strength. This calculator estimates your daily protein needs based on your activity level and goals.

Protein targets are estimates based on your weight and activity level. Your individual needs may vary depending on age, muscle mass, health conditions, or dietary needs. This calculator does not determine eligibility for medical treatment. A licensed provider will consider your overall health and medical history to make personalized recommendations.

How this is calculated. Targets use the gram-per-kilogram ranges from the International Society of Sports Nutrition position stand on protein and exercise (Jäger et al., 2017), applied to your goal body weight and adjusted for activity level.