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Protein Intake Calculator
Calculate your daily protein requirements based on your activity level and fitness goal.
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Protein Intake Calculator
By Activity Level & Goal
kg
Why Protein Matters
Protein is essential for building and repairing muscle tissue, producing enzymes and hormones, and supporting immune function. Athletes and active individuals need significantly more than the basic 0.8 g/kg recommended for sedentary adults.
| Activity Level | Protein (g/kg) |
|---|---|
| Sedentary (no exercise) | 0.8 |
| Light activity (1–3×/week) | 1.2–1.4 |
| Moderate (3–5×/week) | 1.6–1.8 |
| High intensity / Athlete | 2.0–2.4 |