Protein Intake Calculator

Calculate your personalized daily protein needs based on scientific research. Accounts for activity level, training goals, age, and diet type. Evidence-based recommendations for athletes, weight loss, and muscle gain. Find high protein food sources for your diet type.

Personal Information

Age

Gender

Weight

lbs

Height

Body Fat Percentage (%) Calculator

Optional, required for weight loss goal

Current Activity Level

Sedentary

Little to no regular exercise (0-1 sessions/week)

Recreational Exercise

Regular exercise 2-3 times per week, moderate intensity

Mixed Training Program

Combined cardio and strength training (3+ sessions/week each)

Endurance Focused

Primary focus on endurance training (running, cycling, etc.) 4+ times/week

Strength Focused

Primary focus on resistance training 4+ times/week

High Performance/Professional

Competitive athletes, multiple daily training sessions

Training Goal

General Health

Maintain overall health and wellness

Build Muscle

Gain muscle mass and strength

Weight Loss

Lose weight while preserving muscle

Athletic Performance

Optimize sports performance

Diet Type

Omnivore

Mixed diet including all food types

Vegetarian

Plant-based with dairy and eggs

Vegan

Exclusively plant-based diet