Protein Calculator

Daily protein needs depend on body weight, physical activity, age, and goals. Recommendations are expressed as grams per kilogram of body weight (g/kg/day). The baseline for sedentary adults is 0.8 g/kg — the minimum to prevent deficiency. Recreational exercisers benefit from 1.0–1.2 g/kg. Endurance athletes typically need 1.2–1.4 g/kg, while strength and power athletes may require 1.4–2.0 g/kg.

For fat loss or muscle building, higher protein intake (1.6–2.2 g/kg) supports satiety, lean mass retention during caloric deficit, and muscle protein synthesis during training. Adults over 65 should target 1.0–1.2 g/kg to counter age-related muscle loss (sarcopenia), even when sedentary. This calculator applies the elderly adjustment automatically when age exceeds 65.

Total daily grams equal weight (kg) multiplied by the recommended g/kg range. The midpoint provides a practical daily target. Dividing by three gives approximate protein per main meal; dividing by four spreads intake across three meals plus one snack — a common distribution pattern for steady amino acid availability.

Food equivalents translate gram targets into real portions using standard values: chicken breast 31 g per 100 g, one egg 6 g, Greek yogurt 10 g per 100 g, salmon 25 g per 100 g, tofu 8 g per 100 g, cooked lentils 9 g per 100 g, and whey protein ~25 g per scoop. Actual products vary; check nutrition labels for precision.

Protein needs interact with total calories and training volume. Endurance athletes at the lower end of high ranges may suffice; heavy lifters in caloric deficit often benefit from the upper end. Distribute intake across the day rather than consuming most protein in one meal for optimal muscle protein synthesis.