Protein Calculator
Calculate your optimal daily protein intake based on your body weight, activity level, and fitness goals. Whether you want to lose fat, maintain muscle, or build strength, getting the right amount of protein is essential for results.
High-Protein Foods to Reach Your Goal
Protein content per 100g serving:
How Much Protein Do You Need?
Protein is essential for building and repairing muscle tissue, supporting immune function, producing enzymes and hormones, and maintaining healthy skin and hair. The right amount depends on your body weight, how active you are, and your specific goals.
Protein Guidelines by Goal
- Fat Loss: 1.6-2.2 g/kg — Higher protein helps preserve muscle during a calorie deficit and increases satiety
- Maintenance: 1.2-1.6 g/kg — Enough to maintain muscle mass and support daily bodily functions
- Muscle Building: 1.6-2.4 g/kg — Higher intake supports muscle protein synthesis during resistance training
Protein by Activity Level
More active individuals need more protein to repair exercise-induced muscle damage and support recovery. Sedentary people may need as little as 0.8 g/kg (the RDA minimum), while competitive athletes may benefit from up to 2.4 g/kg.
Protein and Calories
Each gram of protein provides 4 calories. For a balanced diet, protein typically makes up 20-35% of total calorie intake. Our calculator shows you how your protein intake translates to a percentage of daily calories based on your TDEE.
Best Protein Sources
Focus on complete protein sources that contain all essential amino acids. Animal sources like chicken, fish, eggs, and dairy are naturally complete. Plant-based options like tofu, lentils, and quinoa can be combined to provide all essential amino acids.
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