Protein Calculator
Calculate your daily protein needs based on body weight, activity level, and fitness goals.
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Daily Protein
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Per Meal (4 meals)
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Protein Calories
Recent Calculations
What Is Protein?
Protein is essential for muscle repair, immune function, and satiety. Daily needs vary from 0.36 g/lb for sedentary adults to 1.0 g/lb for intense training.
Formula
Daily Protein = Body Weight × Goal FactorExample
A 170 lb person building muscle needs about 119 g of protein per day (170 × 0.7).
Frequently Asked Questions
How much protein do I need to build muscle?
0.7-1.0 grams per pound of body weight is optimal for muscle growth. More than 1g/lb offers diminishing returns.
Can I eat too much protein?
For healthy individuals, protein up to 1.5 g/lb is safe. Those with kidney disease should consult a doctor.