Protein Calculator
Calculate your optimal daily protein intake based on your body and goals
Protein Intake Guidelines
| Goal / Activity | Recommended (g/kg) | Recommended (g/lbs) |
|---|---|---|
| Sedentary | 0.8 | 0.36 |
| Lightly Active | 1.0 – 1.2 | 0.45 – 0.55 |
| Moderately Active | 1.2 – 1.6 | 0.55 – 0.73 |
| Active / Athlete | 1.6 – 2.2 | 0.73 – 1.0 |
| Cutting / Weight Loss | 2.2 – 2.6 | 1.0 – 1.18 |
| Endurance Training | 1.2 – 1.4 | 0.55 – 0.64 |
About this Calculator
The Protein Calculator is a free, easy-to-use tool for intake, muscle, diet. Simply enter your values and get instant, accurate results — no signup, no ads, no tracking. All calculations run locally in your browser, so your data stays completely private.
Privacy Note: All calculations are performed locally in your browser. No data is ever sent to a server or third party.