Protein Calculator

General guidelines recommend 0.8 g of protein per kilogram of body weight for sedentary adults. Active individuals, athletes, and those aiming to build muscle may need 1.2–2.2 g/kg. This calculator estimates your target based on your weight, activity level, and fitness goal.

Options typically range from sedentary (little to no exercise) through lightly active, moderately active, very active, and extra active (intense daily training). Selecting your level helps the calculator apply the appropriate protein multiplier.

Yes. The tool calculates total daily protein requirements regardless of dietary preference. Plant-based protein sources (legumes, tofu, tempeh, seitan, quinoa) can all contribute toward meeting your target.

For most people, using current body weight is recommended. If you are significantly overweight and cutting body fat, some nutritionists suggest basing protein targets on your lean body mass or goal weight to avoid overestimating requirements.

This tool provides general estimates based on widely cited nutritional guidelines. It is not a substitute for personalised medical or dietary advice. Consult a registered dietitian for individual recommendations.