Daily Protein Calculator 
A daily protein calculator helps determine your ideal protein intake based on weight, activity level, and fitness goals. Proper protein consumption supports muscle growth, weight management, and overall health. Our calculator uses evidence-based formulas to provide personalized recommendations for athletes, bodybuilders, and health-conscious individuals.
Protein Calculator
Protein Intake Recommendations Table
| Activity Level | Protein Range (g/kg) |
|---|---|
| Sedentary | 0.8-1.0 |
| Light Exercise | 1.0-1.2 |
| Moderate Exercise | 1.2-1.6 |
| Active | 1.6-1.8 |
| Athlete | 1.8-2.2 |
Calculator Formula
Daily Protein (grams) = Weight (kg) × Activity Multiplier (1.2-2.2)
How to Use
Enter your weight in kilograms, select your activity level from the dropdown menu, and click calculate. The calculator uses your weight multiplied by an activity-based protein coefficient to determine your optimal daily protein intake. Results show minimum and maximum recommended protein ranges for your specific needs.
Pros and Cons
Advantages:
- Personalized protein recommendations based on scientific guidelines
- Helps optimize muscle growth and recovery
- Supports weight management goals
- Easy-to-use interface with instant results
- Accounts for different activity levels
Disadvantages:
- Doesn't consider special medical conditions
- Generalized activity level categories
- Doesn't account for body composition
- Assumes standard metabolic rate
- May need adjustment for extreme athletes
FAQs
1. How accurate is the daily protein calculator?
The calculator provides general recommendations based on WHO and ACSM guidelines. While it's accurate for most people, individual needs may vary by ±10-15% depending on metabolism and specific goals.
2. Should I use my current or goal weight?
Always use your current body weight. The calculator adjusts protein needs based on actual weight to maintain accuracy in recommendations.