Daily Protein Need Calculator: Personalized Nutrition for Your Fitness Goals
Use your weight, activity level and goal to find the exact grams of protein you need each day. Example: a 70-kg very-active lifter aiming to gain muscle needs about 140 g protein—double the adult RDA of 0.8 g/kg (National Academies, 2005).
Your Daily Protein Need:
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How to use the tool
Enter weight — e.g. 52 kg or 210 lb.
Pick unit (kg or lb). The calculator auto-converts lb to kg (1 lb = 0.453592 kg).
Select activity level
Sedentary
Lightly active
Moderately active
Very active
Choose goal — Lose weight, Maintain, Gain muscle.
Press “Calculate” to see grams of protein per day.
Formula used
$$
\text{Protein Need (g/day)} = \text{Weight}_{kg} \times \text{Protein Factor}
$$
Protein factors:
Sedentary – 0.8 (all goals)
Lightly active – 1.0 (maintain), 1.2 (lose / gain)
Moderately active – 1.2 (maintain), 1.5 (lose), 1.6 (gain)
Very active – 1.5 (maintain), 1.8 (lose), 2.0 (gain)
Example calculations
Example A: 55 kg, Moderately active, Gain muscle → 55 × 1.6 = 88 g/day.
Example B: 95 kg, Very active, Maintain weight → 95 × 1.5 = 142.5 g/day.
Athletes need 1.2-2.0 g/kg/day (ACSM position stand, 2016).
Protein supplies 4 kcal per gram (USDA FoodData Central).
1 lb equals 0.453592 kg (NIST Handbook 44).
FAQ
What does the protein calculator do?
It converts your weight, activity and goal into a daily protein target that supports muscle repair, weight control and performance (ACSM, 2016).
How do you convert pounds to kilograms?
Multiply pounds by 0.453592. Example: 180 lb × 0.453592 = 81.6 kg (NIST Handbook 44).
Why adjust protein for activity level?
Exercise raises muscle turnover; active people need up to 2.0 g/kg to optimise recovery (Phillips & van Loon, 2011).
Which foods supply 25 g of protein fast?
100 g chicken breast, 3½ oz canned tuna, or one scoop whey isolate each deliver roughly 25 g (USDA FDC).
How precise is the 0.1 g rounding?
It keeps error below 1 %, well within dietary planning tolerance (Burd et al., 2019).
Can protein intake exceed safe limits?
Healthy adults tolerate up to 3.0 g/kg short-term, but chronic excess strains kidneys (Poortmans & Dellalieux, 2000).
How should you use the result for meal planning?
Split the total into 3-5 meals to maximise muscle-protein synthesis (“20-40 g per meal is effective” – Schoenfeld, 2018).
Does age affect protein needs?
Older adults need about 1.2 g/kg to counter anabolic resistance (Bauer et al., 2013).
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