Protein Calculator - Daily Protein Intake
Find your optimal daily protein intake based on your body weight, activity level, and fitness goals.
WiseClick provides estimates only, not medical advice. Consult a healthcare professional.
How Much Protein Do You Need?
Protein is essential for muscle repair, hormone production, immune function, and overall health. Your ideal protein intake depends on your body weight, how active you are, and what you are trying to achieve.
Activity-Based Multipliers
- Sedentary — 0.8g per kg (minimum RDA recommendation)
- Lightly active — 1.0g per kg
- Moderately active — 1.2g per kg
- Active — 1.4g per kg
- Very active — 1.6g per kg
Adjusting for Goals and Diet
Goal Adjustments
- General health — Base multiplier (x1.0)
- Muscle building — x1.2 increase for muscle protein synthesis
- Fat loss — x1.3 increase to preserve lean mass in a deficit
- Athletic performance — x1.4 increase for recovery and performance
Dietary Adjustments
- Vegetarian — +10% to compensate for lower bioavailability
- Vegan — +15% to compensate for incomplete amino acid profiles
Frequently Asked Questions
How much protein do I need per day?
The RDA recommends 0.8g per kg of body weight for sedentary adults. Active individuals need 1.0-1.6g per kg, and those building muscle may benefit from 1.6-2.2g per kg.
Do vegetarians and vegans need more protein?
Plant-based proteins are often less bioavailable than animal proteins. Vegetarians may benefit from 10% more protein and vegans from 15% more to compensate for lower digestibility and incomplete amino acid profiles.
When is the best time to eat protein?
Spread your protein intake across 3-4 meals throughout the day. Aim for 0.25-0.4g per kg of body weight per meal to maximize muscle protein synthesis.
Disclaimer
This calculator provides estimates based on general nutritional guidelines and is for educational purposes only. WiseClick provides estimates only, not medical advice. Individual protein needs vary based on health conditions, medications, and other factors. Consult a healthcare professional or registered dietitian for personalized nutrition advice.