Enter your details step-by-step. At the end, you'll see your recommended daily protein intake.
Step 1 / 4
Select your Sex
Protein needs vary slightly by sex due to differences in muscle mass.
Your age
Age (years)
Protein needs change with age - older adults may need more to prevent muscle loss.
Your measurements
Height
Weight (lbs)
Protein recommendations are typically based on body weight.
Activity & Goals
Select Your Activity Level
🛋️
Sedentary
Little or no exercise
✓
🚶
Lightly Active
Light exercise 1-3 days/week
✓
🏃
Moderately Active
Moderate exercise 3-5 days/week
✓
💪
Very Active
Hard exercise 6-7 days/week
✓
🏆
Athlete
Twice daily, heavy workouts
✓
Your Health Goal
⚖️
Maintain
Current Weight
🏋️
Build
Muscle Mass
🔥
Lose
Weight / Fat
💡 Tip: More active individuals and those building muscle need higher protein intake.
Protein Recommendation
Your daily protein intake has been calculated based on your profile.
This is a general guideline for optimal health and fitness.
Daily Protein--
Range--
Based on--
Protein needs vary based on age, sex, activity level, and health goals.
This calculation is a general guideline, and for a more personalized plan,
it's best to consult a nutritionist.
Daily Protein Need
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Complete steps to calculate
Sex--
Age--
Height--
Weight--
Activity--
Goal--
Protein is essential for muscle repair, immune function, and overall health.
Distribute intake evenly across meals for best absorption.
