How Many Calories Should You Eat to Lose Weight?
Discover the science behind calorie deficit and how to calculate the right amount for your body.
Protein Intake Calculator
Determine Your Daily Protein Intake
Protein is essential for muscle maintenance, metabolic function, immune health, and recovery. The amount of protein you need depends on your weight, goals, and activity level.
Our Protein Intake Calculator helps estimate how many grams of protein you should consume daily to meet your body’s needs based on science-backed guidelines.
| Activity Level | Goal | Protein Intake (grams/kg body weight) |
|---|---|---|
| Sedentary | Maintenance | 0.8 – 1.0 g/kg |
| Moderate Exercise | Fitness & General Health | 1.2 – 1.6 g/kg |
| Heavy Training | Muscle Gain or Weight Loss | 1.6 – 2.2 g/kg |
| Athletes | Endurance or Strength | 1.8 – 2.4 g/kg |
Note: Protein needs can vary by individual. It's best to consult with a registered dietitian or healthcare provider when making significant changes to your diet.
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