What Is a Protein Intake Calculator?
A Protein Intake Calculator helps estimate how much protein your body needs each day based on factors such as age, gender, body weight, activity level, and fitness goals.
Protein Intake Formula Used
This calculator uses weight-based protein recommendations combined with activity and goal multipliers:
- Base protein = body weight (kg) × activity factor
- Goal-adjusted protein = base protein × goal multiplier
Authoritative Protein Guidelines
Based on major health organizations:
- American Dietetic Association (ADA): 60–108 grams per day
- Centers for Disease Control and Prevention (CDC): 10–35% of daily calories (≈54–188 g/day)
- World Health Organization (WHO): Safe lower limit of 50 g/day
Why Protein Intake Matters
Protein plays a critical role in muscle repair, immune function, hormone production, and overall body maintenance. Inadequate protein intake may lead to muscle loss, fatigue, and poor recovery.
Protein Needs by Goal
- Maintenance: Supports daily body functions
- Fat Loss: Preserves muscle while losing fat
- Muscle Gain: Promotes muscle growth and recovery
Limitations
Protein needs may vary due to health conditions, metabolic differences, or medical advice. This calculator provides general estimates only.