# Protein Calculator — Daily Protein Intake for Muscle, Fat Loss & Health

> Free daily protein calculator. Estimate how many grams of protein you need per day
> from your body weight, activity level, and goal — for maintenance, fat loss, or
> building muscle. Runs in the browser; no data is collected.

Canonical page: https://bmicalculatorsystem.com/protein-calculator

## How it works

Protein needs track body weight more closely than calories, so sports-nutrition
guidelines (ISSN, ACSM) are written in grams per kilogram. The calculator takes a
gram-per-kilogram band for your goal, nudges it by an activity offset, never falls
below the 0.8 g/kg dietary minimum, and multiplies by your weight. The per-meal figure
divides the daily target by how many meals you eat.

## Formula (weight in kg)

```
# Base band by goal (g per kg)
maintain     = 1.2 – 1.6
lose / gain  = 1.6 – 2.2

# Activity offset (g per kg)
sedentary -0.2   light  0.0
moderate  +0.1   active +0.25

lo       = max(0.8, base_lo + offset)
hi       = base_hi + offset
target   = weight × (lo + hi) / 2
per_meal = target / meals
kcal     = target × 4
```

## Protein intake guide (ISSN / ACSM)

| Intake               | Who it suits                |
| -------------------- | --------------------------- |
| 0.8 g/kg             | RDA minimum                 |
| 1.2 – 1.4 g/kg       | Active, general fitness     |
| 1.4 – 1.6 g/kg       | Endurance training          |
| 1.6 – 2.2 g/kg       | Fat loss / muscle gain      |
| 2.2 g/kg and above   | Advanced / cutting          |

## Common protein sources (per serving)

| Food            | Serving        | Protein |
| --------------- | -------------- | ------- |
| Chicken breast  | 100 g, cooked  | 31 g    |
| Greek yogurt    | 170 g tub      | 17 g    |
| Eggs            | 2 large        | 12 g    |
| Lentils         | 1 cup, cooked  | 18 g    |
| Tofu, firm      | 100 g          | 17 g    |
| Whey protein    | 1 scoop        | 24 g    |

## FAQ

**How much protein do I need?** The minimum is about 0.8 g/kg, but most active people
do better at 1.2–1.6 g/kg, and 1.6–2.2 g/kg suits fat loss or muscle gain.

**Body weight or calories?** Body weight (grams per kilogram) is the more reliable
basis used by sports-nutrition guidelines.

**Can I eat too much?** Intakes up to ~2 g/kg/day are well tolerated by healthy people.
Those with kidney disease should consult a doctor before raising protein.

**Does timing matter?** Total daily protein matters most; spreading it across 3–5 meals
of 20–40 g maximises muscle-protein synthesis.

This is an evidence-based estimate, not medical or dietary advice.

## Related

- BMI calculator (adults): https://bmicalculatorsystem.com/
- Body fat calculator: https://bmicalculatorsystem.com/body-fat-calculator
- Children's BMI calculator: https://bmicalculatorsystem.com/children-bmi-calculator
- Blog: https://bmicalculatorsystem.com/blog

---

This site provides general health information, not medical advice. Always consult a
healthcare professional.