Protein Calculator

Calculate daily protein needs for fitness goals.

How to Do It Manually

Protein needs vary by goal: sedentary people need 0.8g per kg, while athletes need 1.2–2.2g per kg of body weight.

Daily Protein (g) = body weight (kg) × protein factor (0.8–2.2)
  1. Weigh yourself in kilograms (or convert from pounds: divide by 2.205).
  2. Choose a protein factor: 0.8 (sedentary), 1.2 (light activity), 1.6 (moderate exercise), 2.0+ (intense training).
  3. Multiply weight by the factor.

Frequently Asked Questions

Can I eat too much protein?

No clear evidence shows excess protein is harmful in healthy people, but stay within 2.2g/kg for most.

What are good protein sources?

Chicken, fish, eggs, Greek yogurt, beans, legumes, nuts, and tofu are excellent sources.