Protein Requirements Calculator

What is Protein and Why Is It Important?

Protein is one of the three essential macronutrients your body needs to function. It plays a vital role in building and repairing muscles, producing enzymes and hormones, and supporting immune health. Unlike carbs and fats, your body does not store protein, which is why a daily intake is essential.

How to Calculate Your Daily Protein Requirement

Your protein needs depend on several factors like weight, activity level, and fitness goals. A common formula is: Protein (g) = Body Weight (kg) × Protein Factor

The protein factor varies:

• 1.2 – 1.4 g/kg for sedentary individuals
• 1.4 – 1.8 g/kg for moderately active individuals
• 1.8 – 2.2 g/kg for active people or those looking to build muscle

Recommended Tools

Use the tools below to personalize and optimize your health journey:

• Daily Calorie Needs Calculator – Know how much energy you need each day.
• Macro Distribution Calculator – Find the ideal balance of protein, carbs, and fats.
• BMR Calculator – Understand your body's baseline energy requirements.
• TDEE Calculator – Get a more accurate calorie estimate including your activity level.

Remember, consistency is key. Spread your protein intake across meals and aim to consume some protein after workouts to support muscle recovery and growth.