Protein is an essential macronutrient vital for building and repairing tissues, producing enzymes and hormones, and supporting overall bodily functions.

Your daily protein needs depend on several factors, including your body weight, activity level, and fitness goals.

General Protein Recommendations (grams per kg of body weight per day):

• Sedentary Adults: 0.8 – 1.2 g/kg
• Lightly Active: 1.2 – 1.5 g/kg
• Moderately Active: 1.4 – 1.8 g/kg
• Active / Athletes: 1.6 – 2.0 g/kg
• Very Active / Intense Training: 1.8 – 2.2 g/kg

Goal Adjustments:

• Fat Loss: Higher protein intake (e.g., 1.6-2.2 g/kg) can help preserve muscle mass during a calorie deficit and promote satiety.
• Muscle Gain: Higher protein intake (e.g., 1.6-2.2 g/kg, or even slightly higher for some) is generally recommended to support muscle protein synthesis.
• Maintenance: The ranges based on activity level are typically sufficient.

This calculator provides an estimated range based on these general guidelines.

Good Protein Sources: Lean meats, poultry, fish, eggs, dairy products (milk, yogurt, cheese), legumes (beans, lentils), tofu, tempeh, nuts, seeds, and protein supplements.

Disclaimer: This calculator provides an ESTIMATE for informational purposes only. Individual protein needs can vary. Consult a healthcare professional, registered dietitian, or certified sports nutritionist for personalized advice, especially if you have underlying health conditions (e.g., kidney disease) or specific dietary requirements.