Protein Calculator
Protein is essential for maintaining muscle, supporting metabolism, and promoting recovery, especially when your goal is to lose fat, maintain weight, or gain strength. This calculator estimates how much protein you need each day based on your activity level and goal.
Your daily protein target
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Enter your weight and activity level to see your results
Lose weight
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Getting enough protein can help preserve muscle, reduce hunger, and support fat loss.
Maintain weight
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Consistent protein intake is key to staying energized and strong.
Muscle gain
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Protein is the foundation for building lean mass.
*Protein targets are based on general guidelines using weight and activity level. Individual needs may vary due to age, muscle mass, health conditions, or dietary restrictions. This calculator does not determine eligibility for medical medication. A licensed provider must review your full health history to make personalized recommendations.
Why Protein Matters for Weight Loss
- Keeps you fuller for longer
- Helps control cravings
- Supports muscle retention while losing fat
- Boosts calorie burn by supporting lean muscle mass
Choosing Your Activity Level
- Sedentary (little to no exercise)
- Light (exercise 1–2 days/week)
- Moderate (exercise 3–5 days/week)
- Heavy (exercise 6–7 days/week)
- Very Heavy (intense exercise daily)