🥩 Protein Calculator
Calculate your optimal daily protein intake based on your body weight, activity level, and fitness goals.
Why Protein Matters
Protein is essential for building and repairing tissues, making enzymes and hormones, and supporting immune function. It's especially important for athletes and those trying to build muscle or lose weight.
Protein Recommendations by Activity Level
| Category | Protein (g/kg bodyweight) |
|---|---|
| Sedentary adults | 0.8 g/kg |
| Recreational athletes | 1.0-1.4 g/kg |
| Endurance athletes | 1.2-1.6 g/kg |
| Strength athletes | 1.6-2.0 g/kg |
| Bodybuilders (cutting) | 2.0-2.4 g/kg |
Tip: Spread your protein intake evenly throughout the day (20-40g per meal) for optimal muscle protein synthesis.