Protein Calculator

Calculate your optimal daily protein needs for fitness, muscle gain, or weight loss.

Goal Maintenance Muscle Gain Fat Loss Endurance Training

Weight

Unit kg lb

Activity Level Sedentary (little exercise) Light Activity (1-3 days/week) Moderate Activity (3-5 days/week) Very Active (6-7 days/week) Athlete (2x/day training)

ℹ️ Protein Intake Guidelines

Recommended Daily Protein:

• General health: 0.8g per kg body weight
• Muscle building: 1.6-2.2g per kg
• Fat loss: 1.2-1.6g per kg
• Endurance athletes: 1.2-1.4g per kg

High-Quality Protein Sources:

Source	Protein (per 100g)	Bioavailability
Chicken breast	31g	High
Salmon	25g	High
Eggs	13g	Very High
Lentils	9g	Medium

Note: Individual protein needs may vary based on age, health status, and specific training regimen.