Calculate your optimal daily protein needs based on science. Personalized for muscle gain, fat loss, or maintenance — protein requirement estimator for athletes & everyday health.
Enter your details to receive a personalized daily protein recommendation.
We first estimate your Basal Metabolic Rate (BMR) using the Mifflin-St Jeor equation, then adjust for activity level to determine calorie needs. Next, your protein target is calculated based on your fitness goal (0.8–2.0 g per kg of body weight). These ranges align with ISSN and ACSM guidelines for optimal muscle synthesis, recovery, and health.
| Fitness Goal | Protein per kg | Daily Protein (g) | Example Meal Sources |
|---|---|---|---|
| General Health | 0.8 g/kg | 60 g | Chicken, eggs, legumes |
| Active Lifestyle | 1.2 g/kg | 90 g | Greek yogurt, fish, tofu |
| Muscle Gain | 1.6 g/kg | 120 g | Whey, lean beef, cottage cheese |
| Fat Loss / Deficit | 1.8 g/kg | 135 g | Egg whites, poultry, plant protein |
*Individualized recommendations based on your metrics. This protein requirement calculator adapts to your weight & activity.
Created by certified sports nutritionists and fitness experts, our daily protein calculator helps you achieve optimal health, muscle growth, and weight management. Backed by peer-reviewed research from ISSN and ACSM, this tool offers personalized recommendations based on your unique physiology and goals. Whether you're a bodybuilder, endurance athlete, or simply pursuing wellness, we provide science-driven protein guidance. 100% free, private, and no data storage.