Protein Calculator

What is the Protein Calculator – Daily Requirement?

The protein calculator calculates your daily protein needs based on your goal (weight loss, muscle gain, maintenance) and weight. Sufficient protein preserves muscle mass on a diet and supports recovery.

The calculator is completely free, works directly in your browser, and does not store personal data. All calculators on this site are based on up-to-date information.

Calculation Principle

Protein needs: maintenance 0.8 g/kg, active 1.2–1.6 g/kg, muscle gain 1.6–2.2 g/kg, dieting 2.0–2.4 g/kg

Enter your measurements into the calculator fields and press the calculate button – the result will be displayed immediately. You can try different values to compare various scenarios.

Practical Example

80 kg, muscle gain → 80 × 2.0 = 160 g/day. This is 560–640 kcal from protein (4 kcal/g).

The result is an estimate – for precise clinical measurements, consult a healthcare professional.

Purpose of the Calculator

The calculator is suitable for self-monitoring of health, planning workouts, and general health literacy. Tracking values over time provides valuable information about changes in the body.

Remember that a single measurement result does not tell the whole story – what matters more is the direction and trend over multiple measurement periods.

Practical Tips

• Add protein first to each meal, then other macros.
• Protein powder is a convenient supplement but does not replace protein from whole foods.
• Combine sufficient protein with SLEEP and training for muscle growth – all three are needed.