Calculate Your Daily Protein Intake
Your Recommended Protein Intake:
Why Protein Intake Matters
Protein plays a vital role in building and repairing muscle tissues, supporting metabolism, and maintaining overall health. The correct amount of protein depends on your body composition, activity level, and fitness goal.
How to Use This Calculator
- Enter your current weight in kilograms.
- Select your body type — ectomorph, mesomorph, or endomorph.
- Choose your goal — fat loss, maintenance, or muscle gain.
- Click “Calculate” to get your personalized daily protein intake.
Protein Recommendations by Goal
- Muscle Gain: 1.8–2.2g per kg body weight
- Fat Loss: 1.4–1.8g per kg body weight
- Maintenance: 1.6–1.8g per kg body weight
Pair your protein intake with balanced meals and regular exercise. Explore our Nutrition Guides and Workout Programs to reach your goals faster.