Daily Protein Calculator
Find your optimal daily protein intake based on your body composition, activity level, and fitness goals.
Choose Calculation Method
Activity-Specific
Based on exercise type and activity level
Goal-Specific
Based on your fitness goals
Lean Body Mass
Based on your lean body mass
Generic (DRI/WHO)
Basic recommendation based on weight
Enter Your Details
lbs
About This Method
The Activity-Specific method adjusts protein needs based on your exercise type. Strength training typically requires more protein (1.6-2.0g/kg) to support muscle recovery and growth, while endurance athletes need moderate amounts (1.2-1.6g/kg) to maintain muscle mass and repair exercise-induced damage. When age and sex are provided, the calculation is further refined, accounting for increased needs in older adults and slight variations between males and females.
