How Daily Protein Calculator & Macro Planner works
The recommended protein amount is estimated from body weight and the selected activity or goal assumptions. Individual needs can vary with age, health, training and diet.
Calculate your optimal daily protein intake for muscle building, fat loss, or weight maintenance based on your body weight and activity level.
Calculate optimal daily protein intake for your fitness goals.
2g / kg
600 kcal
Muscle Gain
Protein is an essential macronutrient required for muscle growth, tissue repair, and overall body function. Use our free Daily Protein Calculator to determine exactly how many grams of protein you need each day depending on whether your goal is building muscle, losing fat, or maintaining your weight.
Select your preferred unit system (Metric in kg or Imperial in lbs).
Enter your current body weight.
Choose your primary fitness goal (Muscle Gain, Fat Loss, or Maintenance).
Select your weekly activity level to refine your precise protein multiplier.
Review your recommended daily protein intake and meal-by-meal breakdown instantly.
Browser-based privacy with instant calculations
Custom algorithms tailored for muscle hypertrophy and fat loss diets
Per-meal protein distribution breakdown
Support for both metric and imperial units
The recommended protein amount is estimated from body weight and the selected activity or goal assumptions. Individual needs can vary with age, health, training and diet.
Health calculations are estimates based on the information entered. They do not replace examination, testing or advice from a qualified healthcare professional. Results may be less representative for children, pregnancy, medical conditions or unusual circumstances unless the tool specifically states otherwise.
This tool is designed to perform its main calculation or transformation in your browser. Do not enter information that the tool does not need, and review the site's Privacy Policy for analytics, advertising and third-party services.
Answers about how the tool works, its limitations, and how your information is handled.
For muscle hypertrophy (building muscle), research generally recommends consuming between 1.6 to 2.2 grams of protein per kilogram of body weight (approx. 0.8 to 1.0g per pound).
When you are in a calorie deficit to lose weight, your body is at risk of breaking down muscle tissue for energy. Increasing protein intake helps preserve lean muscle mass and keeps you feeling full longer.
For healthy individuals, high-protein diets are generally safe. However, if you have pre-existing kidney conditions, it is best to consult a healthcare professional before making drastic changes to your macronutrient intake.
No. The result is an informational estimate based on the inputs supported by the calculator. It does not replace advice, diagnosis or treatment from a qualified healthcare professional.
This tool is designed to perform its main calculation or transformation in your browser. Do not enter information that the tool does not need, and review the site's Privacy Policy for analytics, advertising and third-party services.
Continue with related UtilsDesk tools for the same type of task. Each tool has its own instructions, examples, methodology notes, and limitations.