Protein Calculator

Protein Calculator

Daily Protein Requirement

Your Protein Intake

  • WHO Recommendation: --
  • ADA Range: --
  • CDC Estimate: --

Want to stay healthy and fit? After using this calculator, you can also check your BMI, know how many calories you need every day, or find your perfect protein intake. Use all our free tools and make better fitness choices!

How Much Protein Do You Need Every Day?

Protein is very important for your body. It helps you grow muscles, build strength, and stay healthy. But how much protein do you really need every day?

To know this, you can use our Protein Calculator. It is a smart tool that tells you the exact amount of protein your body needs daily, based on your age, weight, height, gender, and how active you are.

What is Protein?

Protein is one of the main building blocks of your body. It is like the bricks that build a house. Your muscles, skin, hair, and even your blood are made of protein.

Your body cannot store protein like fat, so you need to eat it every day through food.

Protein helps you in many ways:

  • Builds and repairs muscles
  • Keeps your bones strong
  • Helps in weight loss
  • Supports your immune system
  • Keeps you full for longer

This is why knowing your daily protein requirement is so important.

Our daily protein calculator uses details like:

  1. Your age
  2. Your weight
  3. Your height
  4. Your gender
  5. Your activity level (how active you are every day)

It then shows you how much protein you need per day in grams. It also compares your result with WHO, ADA, and CDC recommendations, so you know if you are eating enough protein or not.

Here are some easy and healthy protein foods:

  • Eggs
  • Chicken
  • Fish
  • Milk and curd
  • Paneer (cottage cheese)
  • Lentils (dal)
  • Soya chunks
  • Nuts and seeds

Make sure to include these in your daily meals.

Protein Intake Based on Activity Level

Your protein needs change depending on how active you are:

Activity LevelProtein Needed (approx.)
Sedentary (no exercise)0.8g per kg of body weight
Light activity (1-2 days)1.0g per kg
Moderate (3-4 days/week)1.3g per kg
Active (5-6 days/week)1.6g per kg
Very active (daily exercise)1.8-2.0g per kg

Our calculator does all the math for you!

Protein for Weight Loss and Muscle Gain

If you want to lose weight, protein helps you feel full and keeps your muscles strong while losing fat.

If you want to gain muscle, protein helps your muscles grow after workout sessions.

So knowing the right protein intake per day is a must for both fitness goals.

What Experts Say

According to:

  • WHO (World Health Organization) – Adults need at least 0.8g protein per kg
  • ADA (American Dietetic Association) – Active people need more: up to 1.6g per kg
  • CDC (Centers for Disease Control) – Even higher for athletes

Our calculator gives you the best estimate based on these expert sources.

Faq's - Frequenlty Asked Questions

How much protein do I need daily?
Your daily protein depends on your age, weight, activity level, and goals. Use the Protein Calculator to know your exact requirement in grams.
Can I take too much protein?
Too much protein may stress your kidneys, especially if you already have kidney issues. Stick to the recommended range for safety.
Which foods are rich in protein?
Top protein-rich foods include eggs, chicken, fish, paneer, soya, dal, milk, and nuts like almonds and peanuts.
Is protein good for fat loss?
Yes. Protein helps you feel full longer and preserves muscle when you’re losing weight. It also supports fat burning.
Is this calculator good for gym & bodybuilding?
Absolutely. If you're building muscle or doing strength training, this calculator tells you how much protein you need for recovery and growth.

Conclusion

Most people don’t know how much protein they need daily. If you eat too little protein, your muscles may get weak. If you eat too much, it can be bad for your kidneys over time.

That’s why using our Daily Protein Calculator is a smart idea. It is simple, fast, and accurate.

👉 Just enter your details, and find out your perfect protein number.