Fitness

Protein intake calculator

Calculate your recommended daily protein intake in grams based on body weight and fitness goal.

Body weight

Goal

100% private. All processing happens locally in your browser — no files or data are ever sent to a server.

How to use Protein intake calculator

01 Fill in the required values using the fields provided
02 Results calculate automatically as you type
03 Copy or note the result — all calculations stay on your device

Frequently asked questions

Common questions about Protein intake calculator.

Is Protein intake calculator free to use?

Yes, Protein intake calculator is completely free. No account, subscription, or payment is ever required — just open the page and start using it.

Does Protein intake calculator upload my data to a server?

No. Protein intake calculator runs entirely in your web browser using client-side JavaScript. Your files, text, and data never leave your device, making it 100% private.

Can I use Protein intake calculator on my phone or tablet?

Yes. Protein intake calculator is fully responsive and works on all modern smartphones, tablets, and desktop browsers without installing any app.

Are these results accurate enough to rely on?

Protein intake calculator uses well-established formulas and provides accurate estimates for everyday use. For financial, medical, or legal decisions, always consult a qualified professional.

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About Protein intake calculator

Protein is the most important macronutrient for body composition — essential for building and preserving muscle mass, supporting recovery from exercise, and maintaining satiety during a calorie deficit. The recommended amount varies significantly by goal: sedentary adults need approximately 0.8g per kg; those training to build muscle benefit from 1.6–2.2g per kg; people cutting calories while preserving muscle should aim for 1.8–2.4g per kg; and endurance athletes need 1.2–1.6g per kg. The Protein Intake Calculator applies these evidence-based ranges to your body weight and selected goal to give a practical daily target.