Daily Protein Calculator: Grams Per Day
Estimate how much protein you need per day based on your weight and activity level.
Why Protein Matters
Protein is an essential macronutrient used to build and repair tissues, make enzymes, and support immune function. Your intake needs vary significantly depending on whether you are sedentary or trying to build muscle.
Recommended Intake Guidelines
| Activity Level | Grams per lb of body weight | Grams per kg |
|---|---|---|
| Sedentary | 0.36g | 0.8g |
| Active / Endurance | 0.55 - 0.7g | 1.2 - 1.5g |
| Strength / Muscle Gain | 0.7 - 1.0g | 1.6 - 2.2g |
Calculation Formula
- Determine your weight in pounds (lbs).
- Select your multiplier based on activity (e.g., 0.8g for muscle gain).
- Multiply Weight × Multiplier = Daily Protein Goal.
- Example: 150 lbs × 0.8 = 120 grams of protein per day.
Nutrition FAQs
Can I eat too much protein?
For healthy individuals, higher protein intake is generally safe, but consuming more than 2g per pound of body weight offers little additional benefit.
What are good sources of protein?
Lean meats (chicken, turkey), fish, eggs, dairy, beans, lentils, tofu, and nuts are excellent sources.