Free Health Tool
Protein Intake Calculator
Find your daily protein needs based on your body weight and activity level. Includes food equivalents and energy breakdown.
Why protein matters
- • Builds and repairs muscle tissue
- • Supports immune function and enzyme production
- • Helps maintain healthy skin, hair, and nails
- • Promotes satiety and aids weight management
- • Essential for recovery after exercise or illness
Activity level guide
- Sedentary: 0.8 g/kg — DRI baseline
- Light: 1.0 g/kg — light exercise
- Moderate: 1.3 g/kg — regular gym
- Active: 1.6 g/kg — daily training
- Very active: 1.8 g/kg — intense daily
- Athlete: 2.0 g/kg — heavy training
This calculator uses the NIH DRI-based formula (weight × g/kg/day by activity level). It provides an estimate for healthy adults and is not a medical recommendation. Consult a qualified dietitian or healthcare professional for personalized nutrition advice.