Health

Daily Protein Intake Calculator

Calculate your daily protein intake by activity level and goal. Find the recommended protein range for muscle building, fat loss, or maintenance.

Body Weight (kg)

Activity Level

Goal

Protein Requirement Formula

Protein (g) = Body Weight (kg) × Coefficient (0.8–2.6 g/kg)

WHO minimum: 0.8 g/kg. Active individual: 1.2–1.7 g/kg. Muscle building: 1.6–2.2 g/kg. Based on ISSN 2022 guidelines.

Frequently Asked Questions

Basic formula: Protein (g) = Body Weight (kg) × Protein Coefficient. Coefficients vary by goal: minimum 0.8 g/kg for sedentary adults (WHO recommendation), 1.2–1.7 g/kg for active individuals, 1.6–2.2 g/kg for muscle building, 1.2–1.6 g/kg for weight loss (muscle preservation). Example: a 75 kg moderately active person with a maintenance goal needs ~98–113g protein daily.

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