Free Protein Calculator
The Best Protein Calculator to Calculate Your Daily Protein Needs for Any Fitness Goal
Protein Calculator - Calculate Your Protein
Why Use Our Protein Calculator?
Our protein calculator is the best free protein calculator online. This advanced protein calculator determines perfect daily protein intake based on your weight, goals, and activity level. Use this protein calculator to optimize muscle growth and recovery.
Whether you want to build muscle, lose fat, or improve athletic performance, this free protein calculator provides personalized recommendations backed by scientific research. Our protein calculator delivers instant, accurate targets - completely free, no signup.
Personalized
Tailored to your weight, goals, and activity level
Science-Based
Uses validated protein intake formulas
Instant
Get results in seconds with food examples
Why Protein Matters for Your Body
Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. Our protein calculator helps you determine optimal daily protein intake based on your goals and activity level. Use this protein calculator to optimize your nutrition.
Muscle Building
Protein provides amino acids needed for muscle protein synthesis. Essential for muscle growth and recovery after training.
Muscle Preservation
During weight loss, adequate protein helps preserve lean muscle mass while losing fat. Critical for body composition.
Satiety & Metabolism
Protein increases fullness and has the highest thermic effect of all macros, burning more calories during digestion.
How to Use This Protein Calculator
Our protein calculator is simple. Follow these steps to calculate your protein needs with this free protein calculator:
Enter Your Weight
Input your current body weight in kg or lbs. This protein calculator uses your weight as the foundation for calculations.
Select Your Goal
Choose weight loss, maintenance, muscle gain, or athletic performance. The protein calculator adjusts recommendations accordingly.
Choose Activity Level
Select your training frequency. More active individuals need more protein for recovery. This protein calculator accounts for activity.
Get Your Results
The protein calculator provides daily protein target, per-meal breakdown, and high-protein food examples to help you hit your goals.
Protein Requirements by Goal
Optimal protein intake varies by goal. Our protein calculator uses evidence-based recommendations. Use this protein calculator for personalized targets:
🔥 Weight Loss
1.6-2.4g per kg (0.7-1.1g per lb) - Higher protein preserves muscle during calorie deficit and increases satiety.
Example: 70kg person = 112-168g protein daily
⚖️ Maintenance
1.2-1.8g per kg (0.5-0.8g per lb) - Moderate protein maintains muscle and supports overall health.
Example: 70kg person = 84-126g protein daily
💪 Muscle Gain
1.6-2.4g per kg (0.7-1.1g per lb) - Elevated protein supports muscle protein synthesis and recovery.
Example: 70kg person = 112-168g protein daily
🏃 Athletic Performance
1.4-2.5g per kg (0.6-1.1g per lb) - Athletes need more protein for recovery and adaptation to training.
Example: 70kg person = 98-175g protein daily
Benefits of Meeting Your Protein Target
Better Body Composition
Adequate protein helps build lean muscle and reduce body fat, leading to improved body composition and metabolic health.
Faster Recovery
Protein accelerates muscle repair after training, reducing soreness and improving performance in subsequent workouts.
Increased Satiety
High-protein meals keep you fuller longer, making it easier to stick to your calorie targets and avoid overeating.
Higher Metabolism
Protein has the highest thermic effect (20-30%), meaning your body burns more calories digesting protein than other macros.
Frequently Asked Questions
Common questions about protein intake and this protein calculator
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