Protein Intake Calculator
Calculate your daily protein needs based on weight, activity level, and fitness goals.
👤 Personal Details
Weight
kg
Gender
🏃 Activity & Goal
Activity Level
🎯 Goal
Fitness Goal
Maintain current weight
Protein
0
Daily Protein
0 g
total daily need
Per Meal
0 g
Per kg Body Weight
0 g/kg
Calories from Protein
0 kcal
Protein Sources
—
💡 Health Tip: The Recommended Dietary Allowance (RDA) for protein is 0.8g per kg of body weight. Active individuals may need 1.2-2.2g/kg.
📊 Protein Guide
| Food Source | Protein (g) | Serving Size | % Daily Need |
|---|
How the formula works
Protein (g) = Weight (kg) × Factor | Factor depends on activity & goal
- Sedentary = 0.8 g/kg (RDA minimum)
- Light Activity = 1.0-1.2 g/kg
- Moderate Activity = 1.2-1.6 g/kg
- Active / Athlete = 1.6-2.2 g/kg
- Bodybuilder = 2.2-2.5 g/kg
- Fat Loss Goal = Higher protein to preserve muscle
- Muscle Gain Goal = Higher protein for synthesis
- Protein Calories = Protein × 4 kcal/g