Protein Calculator

Protein Calculator – Find Out How Much Protein You Need Daily

Protein is the building block of muscles, bones, and tissues — and getting the right amount is essential for strength, recovery, and overall health. The Protein Calculator on GCalculate.com helps you determine exactly how much protein your body needs each day based on your age, gender, weight, activity level, and fitness goals.

What Is a Protein Calculator?

A Protein Calculator is a simple online tool that estimates your daily protein intake based on your body composition and goals.

It uses scientific formulas and nutrition data to calculate how much protein you need to:

Maintain a healthy body weight
Support muscle growth and recovery
Improve athletic performance
Prevent muscle loss during weight loss

With just a few details, you’ll get your recommended protein intake in grams per day, helping you plan meals and track macros more accurately.

How the Protein Calculator Works

The calculator considers several key factors:

Weight (kg or lbs) – Your total body mass determines your base protein need.
Activity Level – Sedentary, moderate, or intense exercise increases your protein demand.
Goal – Whether you want to maintain, lose fat, or build muscle.
Gender and Age – Slight variations in metabolism affect daily requirements.

After you enter your data, the calculator applies a protein multiplier (grams per kg of body weight) to estimate your ideal daily protein target.

Protein Intake Formula

Here’s the general protein intake formula used in the GCalculate Protein Calculator:

$Factor\text{Daily Protein (grams)} = \text{Body Weight (kg)} \times \text{Protein Factor}$

Where:

Sedentary (no exercise): 0.8 g/kg
Light activity: 1.0 – 1.2 g/kg
Moderate activity: 1.4 – 1.6 g/kg
Intense training or muscle gain: 1.6 – 2.2 g/kg

Example:
If you weigh 70 kg and train moderately, your daily protein goal is:

$70 \times 1.5 = 105 \text{ grams of protein per day}$

Daily Protein Recommendations by Goal

Goal	Protein Intake (grams per kg)	Example (70 kg person)
Weight maintenance	1.0–1.2 g/kg	70–85 g/day
Fat loss	1.4–1.8 g/kg	100–125 g/day
Muscle gain	1.6–2.2 g/kg	110–155 g/day
Endurance training	1.4–1.6 g/kg	100–115 g/day
Strength training	1.8–2.2 g/kg	125–155 g/day

Your Protein Calculator instantly computes this for you — no manual math needed.

Best Protein Sources

To reach your daily protein target, include a mix of animal and plant-based sources:

Animal Proteins:

Chicken, turkey, eggs
Lean beef and fish
Dairy (Greek yogurt, milk, cheese)

Plant Proteins:

Lentils, beans, chickpeas
Quinoa, tofu, tempeh
Nuts, seeds, and soy milk

Diverse sources ensure you get all the essential amino acids your body needs.

Whether your goal is to gain muscle, lose weight, or stay lean, knowing your daily protein needs is essential.

Use the Protein Calculator on GCalculate.com to calculate your ideal intake instantly — and start fueling your body the smart way.

FAQ

What is a Protein Calculator?

A Protein Calculator estimates how much protein you need daily based on your age, weight, activity level, and fitness goals.

How much protein do I need per day?

Most people need 1.0–2.2 grams per kg of body weight, depending on their goal. For example, a 70 kg person may need 70–155 grams per day.

Can eating too much protein be harmful?

Excess protein isn’t usually harmful for healthy individuals, but long-term overconsumption can strain the kidneys. Balance is key.

What are the best sources of protein?

Top protein sources include chicken, fish, eggs, beans, lentils, tofu, Greek yogurt, and nuts.

Is protein important for weight loss?

Yes. Protein helps reduce hunger, preserve muscle, and increase metabolism — all crucial for effective fat loss.