Protein Calculator (Daily Intake)

How we estimate protein needs

Protein targets depend on how much lean tissue you want to maintain or build. We start with evidence-based protein-per-kilogram ranges that scale with activity level and then adjust slightly for your goal. If you enter a body fat percentage, we calculate lean mass to make the recommendation more specific. Otherwise, we base the estimate on total body weight, which works well for most people.

Activity level matters most

Sedentary: Focus on the lower end of the range for basic health and recovery.
Light to moderate training: Move toward the middle for endurance or mixed workouts.
Strength or high-volume training: Aim higher to support muscle repair and adaptation.

Using your protein target

Spread protein across meals to support muscle protein synthesis throughout the day.
Pair protein with fiber-rich carbs and healthy fats to stay full and energized.
If you are cutting weight, stick to the upper end of the range to protect lean mass.
Track your intake in BiteCheck and match it with your macro or calorie goals.

Frequently asked questions

Why is protein given as a range?

Protein needs change with activity level, goals, and body composition. A range lets you pick the intake that fits your appetite and training load.

Should I use body fat %?

If you know your body fat percentage, the calculator uses lean mass for a more tailored target. If not, total body weight is still a solid estimate.

Do I need more protein to lose fat?

Yes. During fat loss, slightly higher protein helps preserve lean mass and keeps you fuller between meals.

Is higher protein always better for muscle gain?

More protein helps, but there is a ceiling. Hitting the recommended range consistently alongside resistance training matters more than pushing extremes.

How should I split protein through the day?

Aim for 3–5 meals or snacks with 20–40 g each, especially around workouts, to maximize muscle protein synthesis.

Does age or sex change the recommendation?

Older adults often feel better toward the higher end of the range. Sex differences are smaller than differences in activity level and goals.

Informational only, not medical advice. Consult a healthcare professional for personalized guidance.

Protein Calculator