Protein Intake Calculator

Protein is an essential macronutrient that forms the building blocks of muscles, organs, skin, and hair. Japan's Dietary Reference Intakes (2020 edition) recommends 0.8g per kg of body weight for adults, but this is the minimum for basic maintenance. Actual needs vary significantly based on activity level and fitness goals.

According to the International Society of Sports Nutrition (ISSN) position stand, muscle gain requires 1.6–2.2g/kg daily; maintenance requires 1.2–1.6g/kg; and weight loss with muscle preservation requires 1.6–2.4g/kg. Higher activity levels demand more protein to support recovery and adaptation.

This tool calculates your daily protein requirement from just three inputs: body weight, activity level, and fitness goal. By specifying your number of daily meals, it displays per-meal protein targets, making it easy to plan each day's nutrition.

Ideal for maximizing strength training results, managing nutrition during dieting, and optimizing athletic performance.