Protein Calculator: Your Daily Protein Needs Made Simple
Stop guessing your protein needs. Our scientifically-validated protein calculator gives you the exact amount of protein you need to build muscle, lose fat, or maintain your physique.
Calculate Your Protein Needs
Join users who've optimized their protein intake with our evidence-based calculator.
Why Protein Is Essential for Your Health and Fitness
Protein is the building block of life - essential for muscle growth, repair, immune function, and countless other bodily processes. Getting the right amount of protein is crucial for anyone looking to improve their body composition, performance, or overall health.
Muscle Building & Repair
Protein provides the amino acids needed to build and repair muscle tissue after exercise and daily wear.
Key Benefit: Essential for muscle protein synthesis
Satiety & Weight Management
Protein is the most satiating macronutrient, helping you feel full longer and reducing overall calorie intake.
Key Benefit: Supports weight loss and maintenance
Metabolic Boost
Protein has the highest thermic effect of food (TEF), meaning your body burns more calories digesting it.
Key Benefit: Increases daily calorie burn
Immune Function
Protein is essential for producing antibodies and maintaining a strong immune system.
Key Benefit: Supports overall health and recovery
Scientific Basis: Based on Dietary Guidelines for Americans 2020-2025 and Pavlidou equation (2023)
Why Most Protein Calculators Give You Inaccurate Numbers
One-Size-Fits-All Approach
Most calculators use the same protein recommendations for everyone - typically 1g per pound of body weight. This ignores your specific goals, activity level, and body composition.
Problem: A sedentary person gets the same recommendation as an athlete. This can lead to overeating protein or not getting enough for your goals.
Ignores Calorie Context
Many protein calculators don't consider your total calorie needs. Protein should be calculated as a percentage of your total daily energy expenditure, not just based on body weight.
Problem: Someone in a calorie deficit needs different protein ratios than someone in a surplus.
Outdated RDA Standards
Many calculators only use the basic RDA (0.8g/kg) which is the minimum to prevent deficiency, not the optimal amount for active individuals or those with specific fitness goals.
Problem: RDA is too low for athletes, weight lifters, or those trying to build muscle.
Our Evidence-Based Protein Calculation Method
How Our Protein Calculator Works
Our advanced calculator first determines your exact TDEE using validated scientific formulas, then calculates your optimal protein intake based on your specific fitness goals and activity level.Learn more about our calorie calculation method
Scientific Basis: Based on Dietary Guidelines for Americans 2020-2025 and Pavlidou equation (2023). Ensures RDA minimum while optimizing for goals.
Step 1: Accurate TDEE Calculation
Uses the Pavlidou equation (2023) for RMR and MET-based activity calculation from the Adult Compendium of Physical Activities (2024) to determine your exact daily energy needs.
Precision: Within 5-10% of actual energy expenditure. Learn more about our TDEE calculation method
Step 2: Goal-Specific Calorie Adjustment
Applies evidence-based adjustments: Weight loss (15% deficit), Muscle gain (10% surplus), or Maintenance (TDEE unchanged).
Research: Based on WHO recommendations and lean gains approach
Step 3: RDA Minimum + Goal Optimization
Ensures you meet the RDA minimum (0.8g/kg), then optimizes protein percentage based on your specific fitness goals.
Compliance: Meets all dietary guideline requirements
Weight Loss Protein Strategy
Higher protein (25% of calories) to preserve muscle mass during calorie deficit, enhance satiety, and boost metabolism.
Example: 150g protein for 2,400 calories
Muscle Gain Protein Strategy
Adequate protein (25% of calories) to support muscle protein synthesis, repair, and growth while allowing room for carbs.
Example: 175g protein for 2,800 calories
Maintenance Protein Strategy
Balanced protein (20% of calories) to maintain muscle mass and support daily activities without excessive intake.
Example: 120g protein for 2,400 calories
Example: Goal-Specific Protein Adjustments
Weight Loss (70kg person, 2,000 calories): 125g protein (25% of calories)
Muscle Gain (70kg person, 2,800 calories): 175g protein (25% of calories)
Maintenance (70kg person, 2,400 calories): 120g protein (20% of calories)
Optimal Protein Intake for Different Goals
Weight Loss
Higher protein to preserve muscle mass during calorie deficit and enhance satiety.
Protein: 25% of calories
Minimum: 0.8g/kg body weight
Target: 1.6-2.2g/kg body weight
Maintenance
Balanced protein intake to maintain muscle mass and support daily activities.
Protein: 20% of calories
Minimum: 0.8g/kg body weight
Target: 1.0-1.4g/kg body weight
Muscle Gain
Adequate protein to support muscle protein synthesis and growth.
Protein: 25% of calories
Minimum: 0.8g/kg body weight
Target: 1.6-2.2g/kg body weight
How to Get Your protein Calculation
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Add your age, weight, height, activities, and fitness goals to get personalized protein recommendations.
Go to Health Scores → Nutrition
Find your personalized protein intake optimized for muscle building, weight loss, or maintenance.
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Frequently Asked Questions
How much protein should I eat per day?
Our protein calculator ensures you meet the RDA minimum of 0.8g protein per kg body weight, then adjusts based on your goals. For weight loss: 25% of calories (preserves muscle). For muscle gain: 25% of calories (supports growth). For maintenance: 20% of calories.
How accurate is your protein calculator?
Our protein calculator uses validated scientific formulas based on Dietary Guidelines for Americans 2020-2025 and RDA requirements. It calculates your TDEE first using the Pavlidou equation (2023), then determines optimal protein intake for your specific fitness goals.
What is the RDA for protein?
The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight for adults. However, this is the minimum to prevent deficiency. Active individuals and those with specific fitness goals often need more protein for optimal results.
Is the protein calculator free to use?
Yes! Our protein calculator is completely free. Simply create an account to access all our nutrition and fitness tools.