Ready to calculate
Enter your weight and select your fitness goal to find out your optimal daily protein intake.
How It Works & Recommendations
Protein is a key nutrient for muscle repair and growth. Protein needs vary significantly based on activity level and fitness goals. The baseline for sedentary adults is around 0.8g/kg, while athletes require much more.
Formula: Daily Protein = Weight (kg) × Goal Multiplier
• Maintenance: 1.0 - 1.2 g/kg
• Endurance/Light Cut: 1.4 - 1.6 g/kg
• Muscle Gain/Strength: 1.6 - 2.2 g/kg
• Extreme Cut: 2.2 - 2.5 g/kg
Protein Intake Reference
| Fitness Goal | Recommended Intake (g/kg) |
|---|---|
| Sedentary / Maintenance | 0.8 - 1.2 g/kg |
| Endurance / Light Activity | 1.2 - 1.6 g/kg |
| Strength / Muscle Gain | 1.6 - 2.2 g/kg |
| Fat Loss (Muscle Sparing) | 1.8 - 2.7 g/kg |
