Daily Protein Intake Calculator
Calculate Daily Requirements
Function of Dietary Protein
Protein is the primary structural component of all cells in the human body. Unlike carbohydrates and fats, which are primarily stored for energy, protein is constantly turned over for the repair of muscle tissue, the production of enzymes and hormones, and the maintenance of immune function.
The Daily Protein Intake Calculator estimates the optimal gram intake to support these functions based on physical demand (activity) and metabolic state (goal). The calculation uses Total Body Weight as the primary variable.
Ratio Guidelines (g/kg)
Scientific consensus provides distinct ranges for protein intake based on lifestyle factors. This tool applies the following logic:
Endurance/Active: 1.2 – 1.6 g/kg
Weight Loss: 1.6 – 2.2 g/kg (to prevent muscle catabolism)
Muscle Gain: 1.8 – 2.5 g/kg (to maximize synthesis)
While the Recommended Dietary Allowance (RDA) is set at 0.8 g/kg to prevent deficiency, optimal health and athletic performance often require significantly higher intakes.
Nutritional Context
Protein intake cannot be viewed in isolation. To ensure that consumed protein is utilized for structural repair rather than energy oxidation, it must be supported by adequate total caloric intake.
- Energy Balance: Determine your baseline energy requirements using the Daily Calorie Needs Calculator.
- Fueling: Carbohydrates are protein-sparing. Ensure sufficient intake via the Daily Carbohydrate Calculator.
- Hormonal Support: Dietary fats are essential for testosterone and other anabolic hormones. Calculate needs with the Daily Fat Intake Calculator.