⚖️ Protein Calculator by Body Weight (kg) — Free Protein Calculator
Calculate your daily protein calculator by body weight (kg) based on body weight, activity level, and goal. Get minimum, optimal, and maximum targets with per-meal guidance.
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Frequently Asked Questions — Protein Intake Calculator
How much protein do I need per day?+
Protein needs vary by goal: Sedentary adults: 0.8g/kg (RDA minimum). Active/fitness: 1.2–1.8g/kg. Muscle building: 1.6–2.2g/kg. Weight loss: 1.8–2.4g/kg (higher to preserve muscle).
What happens if I eat too little protein?+
Insufficient protein leads to muscle loss (especially in a calorie deficit), slower metabolism, weaker immune function, and impaired recovery after exercise.
What are the best protein sources?+
Lean meats (chicken breast 31g/100g), fish (tuna 26g/100g), eggs (6g each), Greek yogurt (15g/150g), lentils (9g/100g), and whey protein powder (25g per scoop).