Protein Calculator

Calculate Your Daily Protein Needs

Understanding your daily protein requirements is crucial for achieving your fitness goals, whether you're looking to build muscle, lose weight, or maintain your current physique. Our protein calculator uses scientifically-backed formulas to provide personalized recommendations based on your individual characteristics and goals.

Why Calculate Your Protein Intake?

Protein is essential for:

  • Building and repairing muscle tissue
  • Supporting immune system function
  • Maintaining healthy skin, hair, and nails
  • Producing essential hormones and enzymes
  • Promoting satiety and weight management

How to Use the Protein Calculator

  1. Enter your age, gender, and current measurements
  2. Select your activity level from sedentary to extremely active
  3. Choose your fitness goal (maintain, lose weight, or gain muscle)
  4. Click "Calculate" to get your personalized recommendation

Understanding Your Results

Your results will include:

  • Daily protein intake recommendation in grams
  • Total Daily Energy Expenditure (TDEE)
  • Caloric targets based on your goals
  • Visual representation of your protein range

Protein Intake Guidelines

Generally, recommended protein intake varies based on your goals:

  • Weight maintenance: 1.6g per kg of body weight
  • Weight loss: 2.0g per kg to preserve muscle mass
  • Muscle gain: 2.2g per kg to support muscle growth

These recommendations are adjusted based on your individual factors and activity level to provide the most accurate guidance for your needs.