Protein Intake Calculator
Set your weight, activity, and goal — get instant daily protein targets with per-meal split.
Inputs
Results
Everyday Equivalents (approx.)
Note: These are illustrative equivalents and not a prescription. Adjust for your preferences, total calories, and any medical guidance.
What is it & why use it?
Find your daily protein requirement based on weight, activity level, and fitness goals using our Protein Intake Calculator. This tool on Calci.in helps you balance nutrition for better fitness and health outcomes.
Formula (explained)
Protein Intake (grams/day) = Weight (kg) × Activity Factor
Sedentary: 0.8g, Active: 1.2–1.7g, Athletes: 1.8–2.2g
Variables: Weight = body weight in kilograms, Activity Factor = multiplier based on activity level.
Example calculation
Weight 70 kg, moderately active (1.5g) → 70 × 1.5 = 105g protein/day.
Benefits & use cases
• Plan diet effectively
• Support muscle growth
• Maintain healthy metabolism
Related calculators on Calci.in
Calorie Calculator
BMR Calculator
BMI Calculator
External references (authority sources)
NIH – Protein Needs
Healthline – Protein Intake
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FAQs
Q1: How much protein do I need?
A: It depends on body weight, activity level, and goals.
Q2: Can I take too much protein?
A: Excess protein may strain kidneys, stick to recommended ranges.
Q3: Is protein only for athletes?
A: No, everyone needs protein for muscle repair and body functions.
Q4: What are good protein sources?
A: Eggs, chicken, beans, lentils, fish, and dairy are rich sources.