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Daily Protein Intake Calculator

Body Weight (lbs)

Jednotka

Goal

What is Protein Calculator?

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Protein is the macronutrient responsible for building and repairing muscle, enzymes, hormones, and immune cells. The recommended intake varies significantly based on activity level — sedentary adults need far less than athletes.

Calkulon makes complex calculations simple — built for students and everyday problem-solvers.

How to Protein Calculator

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1Base recommendation: 0.8g protein per kg body weight (RDA for sedentary adults)
2Active individuals: 1.2–2.0g/kg depending on intensity
3Bodybuilders and high-intensity athletes: up to 2.2g/kg
4Goal adjustment: higher protein during fat loss preserves muscle mass

Worked Examples

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Example 1

Given:70 kg, moderately active, maintain

Výsledok:84–105g/day

1.2–1.5g/kg

Example 2

Given:80 kg, athlete, muscle gain

Výsledok:128–176g/day

1.6–2.2g/kg

Protein Targets by Goal and Activity

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Goal / Activity	g per kg	For 70 kg person
Sedentary adult (RDA)	0.8	56g/day
General fitness	1.0–1.2	70–84g/day
Moderate exercise	1.2–1.6	84–112g/day
Endurance athlete	1.4–1.7	98–119g/day
Strength athlete	1.6–2.0	112–140g/day
Fat loss (preserve muscle)	1.8–2.4	126–168g/day
Muscle gain	1.6–2.2	112–154g/day

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Pro Tip

Distribute protein evenly across 3–5 meals rather than eating most of it at dinner. Each meal should trigger a fresh round of muscle protein synthesis.

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Did you know?

Muscle protein synthesis peaks when you consume 25–40g of protein per meal. Beyond ~40g, the excess is oxidized for energy rather than used for muscle building.

References

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Deep Dive

Read the full guide on how to use this calculator effectively

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Protein Per Meal vs Daily Total

Formula-verified for precision

Reviewed October 2026

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