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About the Protein Calculator
The Protein Calculator estimates how many grams of protein you need each day based on your body and your goal. It outputs a daily protein target in grams, adjusted for muscle building, weight loss, or general health.
The calculator uses the standard grams-per-kilogram method: your body weight multiplied by a protein factor that matches your activity level and goal. It starts from the general guideline of 0.8 grams per kilogram and adjusts upward for active people, up to roughly 2.0 grams per kilogram. You enter your weight, height, age, sex, activity level, and goal. If you are significantly overweight, use your target weight instead, and consider a healthcare professional if you have a medical condition.
- Enter your weight, height, age, and sex.
- Select your activity level and your goal.
- Read your daily protein target in grams.