Daily Protein Intake Calculator
Estimate how much protein you need per day. Default units are UK-friendly, but you can switch anytime and export your result.
Note: Estimates are based on body weight × goal × activity level (grams of protein per kg). Supports British (default), US, and Metric units.
Daily Protein Intake Calculator – Track Your Protein Needs
Protein is one of the most essential nutrients for our bodies. It plays a vital role in building muscles, repairing tissues, supporting a healthy immune system, and even maintaining strong hair, skin, and nails. Whether you are an athlete, someone trying to lose weight, or simply looking to live a healthier lifestyle, getting the right amount of protein each day is crucial. Our Daily Protein Intake Calculator helps you understand exactly how much protein you should be eating, based on your body weight, lifestyle, and fitness goals.
Why Is Protein Important?
Protein is made up of amino acids, which are often called the “building blocks of life.” Your body cannot function without them. Here’s why protein is so important:
- Muscle Growth and Repair: After exercise, protein helps rebuild and strengthen muscles.
- Weight Management: Eating protein can make you feel fuller for longer, reducing cravings and supporting fat loss.
- Metabolism Boost: Protein requires more energy to digest compared to carbohydrates and fats, which means it can increase calorie burning.
- Overall Health: Protein supports hormones, enzymes, and immune function, keeping your body balanced.
How Much Protein Do You Need Daily?
The recommended protein intake depends on several factors including your age, gender, body weight, and activity level. As a general guideline:
- Sedentary Adults: Around 0.8 grams of protein per kilogram of body weight.
- Active Adults: Around 1.2 – 2.0 grams of protein per kilogram of body weight, depending on activity intensity.
- Athletes and Bodybuilders: May require 2.0 – 2.5 grams of protein per kilogram of body weight to support muscle growth and recovery.
Instead of guessing, our calculator gives you a personalised daily protein target within seconds.
How the Daily Protein Intake Calculator Works
Our calculator is simple and easy to use. Just enter your weight, activity level, and goal (such as weight loss, muscle gain, or maintenance). The tool will instantly calculate your ideal protein intake for the day. This makes it easier to plan your meals, track your nutrition, and reach your health goals without confusion.
Benefits of Using a Protein Calculator
Here are some reasons why using this calculator can improve your health and fitness journey:
- Personalised Results: No more one-size-fits-all advice – get numbers tailored to your body and lifestyle.
- Time-Saving: No need to search through charts or do complicated maths.
- Better Progress: Eating the right amount of protein supports faster results in muscle gain, weight loss, or fitness improvement.
- Balanced Nutrition: Helps you stay on track without over- or under-eating protein.
Best Sources of Protein
Once you know your daily protein target, the next step is choosing the right foods. Excellent sources of protein include:
- Lean Meats: Chicken breast, turkey, and lean beef.
- Fish and Seafood: Salmon, tuna, and prawns.
- Plant-Based Sources: Lentils, chickpeas, tofu, beans, and quinoa.
- Dairy: Eggs, Greek yoghurt, and cottage cheese.
- Protein Supplements: Whey, casein, or plant-based protein powders for convenience.
Tips for Meeting Your Protein Goals
- Spread your protein intake evenly across all meals and snacks.
- Include a source of protein in your breakfast to stay energised throughout the day.
- Try high-protein snacks such as boiled eggs, protein bars, or roasted chickpeas.
- If you struggle to meet your target, consider adding a protein shake or supplement.
Start Using the Calculator Today
Don’t leave your health and fitness goals to guesswork. Use our Daily Protein Intake Calculator to discover how much protein you need each day. Whether you want to lose weight, gain muscle, or simply maintain a healthy lifestyle, knowing your ideal protein intake will keep you on track.
Stay consistent, eat balanced, and let protein power your journey towards better health.
Disclaimer: This calculator is for informational purposes only and should not replace advice from a qualified nutritionist or healthcare provider.