Daily Protein Calculator

Get your personalized daily protein recommendation based on your goals, activity level, body type, and training preferences. Our calculator uses advanced nutritional science to help optimize your protein intake in just 5 easy steps.

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Basic Information

Please select sex
Please enter a valid age

Body Measurements

Please enter a valid weight
Please enter a valid height
🏃
Ectomorph
Lean build
💪
Mesomorph
Athletic
🏋️
Endomorph
Larger frame
Please select body type

Activity & Goals

🛋️
Sedentary
< 5,000 steps/day
Desk job, little exercise
🚶
Light
5,000-7,500 steps/day
Light exercise 1-3x/week
🏃
Moderate
7,500-10,000 steps/day
Exercise 3-5x/week
🏋️
Very Active
10,000-12,500 steps/day
Hard exercise 6-7x/week
⚡
Extreme
12,500+ steps/day
Athlete/physical job
Please select activity level
⚖️
Maintenance
Maintain weight
📉
Weight Loss
Lose fat
📈
Muscle Gain
Build muscle
🏃‍♂️
Endurance
Running/cycling
🏆
Athletic Performance
Competition sports
💎
Lean Muscle
Toning/definition
🦍
Bulking
Maximum mass
❤️
General Health
Overall wellness
Please select your main fitness goal

Training Preferences

🏋️‍♂️
Strength Training
Weightlifting, resistance
🏃‍♀️
Cardio
Running, cycling, swimming
⚡
HIIT
High-intensity intervals
🧘‍♀️
Yoga/Pilates
Mind-body, flexibility
⚾
Sports
Team sports, recreation
🤸‍♂️
Hybrid/CrossFit
Mixed training
Please select your training preference

Your Personalized Protein Recommendation

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grams of protein per day

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Why Protein Matters

Protein is essential for muscle growth, recovery, and maintaining a healthy metabolism. The right amount varies based on your activity level, body composition, and fitness goals. Our calculator takes all these factors into account to give you a personalized recommendation.

Key Benefits of Adequate Protein:

  • Supports muscle growth and recovery
  • Helps maintain healthy weight
  • Boosts metabolism
  • Provides sustained energy
  • Supports immune function