Protein Intake Calculator
Calculate optimal daily protein intake based on goals and body composition
What This Calculator Does
Protein is the essential building block for muscle repair and growth. This calculator determines your optimal daily protein intake based on your body weight, fitness goals, and activity level. Research shows that active individuals need significantly more protein than the general RDA recommendation of 0.36 grams per pound.
The Formula
Example Calculations
Example: Muscle building at 180 lbs
A 180 lb (81.6 kg) moderately active person wanting to build muscle. Protein = 81.6 x (1.2 + 0.2) = 114g per day. Optimal range: 98g - 130g per day.
Example: Weight loss at 160 lbs
A 160 lb (72.6 kg) lightly active person wanting to preserve muscle during weight loss. Protein = 72.6 x (1.0 + 0.1) = 80g per day. Optimal range: 73g - 94g per day.
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How to Use Your Results
Distribute your daily protein across 3 to 5 meals for optimal muscle protein synthesis. Each meal should contain 20 to 40 grams of protein. Good sources include chicken breast (31g per 4 oz), eggs (6g each), Greek yogurt (17g per cup), and whey protein powder (25g per scoop). Consuming protein within 2 hours after resistance training supports recovery.
Frequently Asked Questions
How accurate is the Protein Intake Calculator?
The Protein Intake Calculator uses well-established scientific formulas to provide reliable estimates. Protein recommendations are based on current sports nutrition research. Individual needs may vary based on training intensity, age, and health status. For precise measurements, consult a healthcare professional or certified personal trainer.
Is the Protein Intake Calculator free to use?
Yes, the Fitnit Protein Intake Calculator is completely free with no sign-up required. Enter your values and get instant results. You can use it as many times as you like.
What formula does the Protein Intake Calculator use?
Protein targets are based on current research from the International Society of Sports Nutrition (ISSN), which recommends 1.4 to 2.0 g/kg for active individuals. The calculator scales within this range based on your specific goal and activity level.
How often should I recalculate my daily protein target in grams?
We recommend recalculating every 4 to 6 weeks, or whenever your weight, activity level, or fitness goals change significantly. Regular updates ensure your targets stay aligned with your current body and lifestyle.
Hit Your Protein Target — Photo by Photo
Protein targets are easy to set, harder to hit. Snap each meal in Fitnit and the AI shows protein content instantly. No more searching the database per food.
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