Protein Intake Calculator

Optimize your nutrition with precision. Calculate your daily protein needs based on your body metrics, activity level, and fitness goals.

Gender

Male

Female

Age

years

Weight 70 kg

30 200

Height 175 cm

Activity Level

Sedentary

Little to no exercise

Lightly Active

Exercise 1-3 days/week

Moderately Active

Exercise 3-5 days/week

Very Active

Exercise 6-7 days/week

Fitness Goal

Ready to Calculate

Enter your details on the left and hit the button to see your personalized protein breakdown.

Daily Protein Target

0 g

Calculating...

Per Meal (4x)

Calories

0 kcal

What that looks like

Chicken Breast

Cooked

~31g/100g

Large Eggs

Whole

~6g/egg

Whey Protein

Scoops (25g)

0 scoops

Standard serving

Pro Tip

Distribute your protein intake evenly across 3-4 meals for optimal muscle protein synthesis.

Science Based

Uses the Mifflin-St Jeor equation and modern sports nutrition research.

Goal Oriented

Adjusts macros whether you are cutting, bulking, or maintaining.

Unlimited Use

Free to use. No accounts, no data tracking, just results.